WOD:

1) Every 1:30 x 7 sets:

5 Box Jumps

+

5/side Dumbbell Suitcase Deadlifts

Warm-up as needed. For the Box Jumps work to build high, step down between each rep. For the Suitcase Deadlifts focus should be on positioning over load. Perform all reps on 1 side before switching to the other.

2) Every 1:30 x 7 sets

7 Dumbbell Strict Press

+

14 Abmat Sit-ups

Build loading through your sets as deemed fit on the Dumbbell Strict Press, performed standing.

3) 9 minute AMRAP:

15 Calories Ski/Bike/Row/200m Run

12 Dumbbell Thrusters 25/15

9 Ring Rows

Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 20/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching. Keep it strict.

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