WOD:

1) 21 minute EMOTM:

1 – 5/side Dumbbell Staggered Stance Romanian Deadlifts

2 – 100ft D-Ball Carry

3 – 40 seconds Ski/Bike/Row/Run

Pick loads and output you can maintain for all 7 cycles.

2) 3 x 3:00 ON/2:00 OFF:

100 Heavy Rope Single-unders

21 Ring Rows

Max Ball Slams 40/30

Extra Work:

3) Single Arm Kettlebell Overhead Carry: 8 x 50ft/side

Rest 60 seconds between sides. Heavy as possible.

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