WOD:

1) Push Press (7-7-5-5-5-3-3): 1 sets Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 10 minute EMOTM:

Odd – 30 second Front Rack Hold

Even – 30 seconds Double Kettlebell Overhead Hold

This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Front Rack Holds should be heavy, around your 1RM Jerk/Front Squat. Double Kettlebell Holds perform as heavy as possible, if there aren’t enough Kettlebells perform with Dumbbells.

3) 4 rounds AQAP:

10 D-Ball Over Shoulder 70/50

15 Knees-up

75 Single-unders

Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 15/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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