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WOD:

1) Strict Press: 5 reps Every 1:30

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. Perform this on a running clock.

2) 10 minute EMOTM:

Odd – 30 second Front Plank Hold

Even – 3/side Kettlebell Windmills

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. Windmills start light, focus on positioning and movement before load.

3) 5 rounds for Max Reps:

40 seconds Row for Calories

20 seconds Rest

40 seconds Wall Balls 14/8

20 seconds Rest

Extra Work:

4) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.

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