WOD:

1) Every 3:00 x 7 sets:

10 Double Kettlebell Deadlifts +

10 Box Jumps +

10 Kettlebell Goblet Good Mornings

You pick load, heights, etc. that you can maintain for all 7 sets. This is not for time, but move with intent between each movement, then rest the remainder of the 3 minute window.

2) 10 minute AMRAP:

50 Heavy Rope Single-unders

15 Ring Rows

12 Dumbbell Thrusters 25/15

Extra Work:

3) Kroc Row: 4 sets of 15/side

Rest 2-3 minutes between sets. Heavy as possible.

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

https://www.youtube.com/watch?v=Raou7ZCMBoQ