WOD:

1) 21 minute EMOTM:

1 – 5 Strict Press

2 – 20-30 second Hanging L-Sit/Knee-up Hold

3 – 5/side Single Arm Bent Over Dumbbell Row (Unsupported)

For the Strict Press start around 60% of your 1RM and climb accordingly. Perform Strict Press from the floor. Pick hanging trunk position that you can maintain for all 7 sets. For Dumbbell Rows, perform these in a Bent Over/Good Morning position, don’t use your opposite hand to help stabilize at all.

2) AQAP:

50-35-20 Kettlebell Swings 35/26

400m Run

Extra Work:

3) Band Pull Aparts: 100 not for time

Focus on positioning and activation, not speed. Break into as many sets as needed.

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