WOD:

1) 0:00-10:00 – 10 minute EMOTM: Handstand Push-up/Stink Bug/Handstand Hold

Work on any variation of a vertical bodyweight pressing motion or support. Pick and output/rep you can maintain for all 10 sets.

2) 10:00-17:00 – 7 minute Up Ladder:

5 Kettlebell Swings 35/26

5 Box Jumps 24/20

Rep scheme is 5+5, 10+10, 15+15, and so on. Rest 3 minutes after Up Ladder is finished.

3) 20:00-30:00 – 10 minute EMOTM:

Odd – 5/side Dumbbell Kneeling Single Arm Split Press

Even – 5/side Dummbell Single Arm Bent Over Row

Pick a loading that is difficult, but maintainable for all 5 sets of each.

4) 30:00-40:00 – 10 minute AMRAP:

10 Push-ups

20 Goblet Box Step-ups 35/26 @ 24/20

30 Abmat Sit-ups

Extra Work:

5) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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