WOD:

1a) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 3 Thrusters

Warm-up as needed. Start at a moderate weight for the Thruster and build as deemed fit. Pick an output for your machine that you can maintain for all 21 sets today.

1b) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 5-10 Push-ups

Pick a rep count you can maintain for your Push-ups in perfect form and unbroken for all 7 cycles.

1c) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 10 Box Jump Overs 24/20 + 10 Kettlebell Swings 35/26

No additional rest between each piece, this is one continuous 42 minute EMOTM.

Extra Work:

2) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on quality and activation, not speed.

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