WOD:

1) Every 1:30 x 7 sets:

5 Bounding Broad Jumps

+

50ft/side Single Arm Dumbbell Overhead Carry

Warm-up as needed. Keep track of your 5 Rep bounding Broad Jump and work to get as far as possible. For the Overhead Carry work as heavy as possible.

2) Every 1:30 x 7 sets:

3 Bench Press

+

5/side Single Arm Dumbbell Row

Start around 60% of your 1RM Bench Press, build loading as deemed fit. Dumbbell Rows stay strict focus on good lat engagement.

3) 12 minute AMRAP:

15 Knees-up

12 Ball Slams 40/30

9 Burpees

Extra Work:

4) Handstand Hold: 10 minute EMOTM

Pick a time you can maintain for all 10 sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE