WOD:

1) 20 minute EMOTM:

Odd – 40 seconds Hard Row/Ski/Bike/Run

Even – 50m Plate Overhead Carry

Pick output and loading you can maintain for all 10 rounds. The plate carry should take you approximately 30-40 seconds.

2) 21-15-9 – AQAP:

Ring Rows

Ball Slams 40/30

75 Single-unders

Extra Work:

3) Kettlebell Windmill: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on positioning over load.

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