WOD:

1) 20 minute EMOTM:

Minutes 1-10 – 4 Strict Press

Minutes 11-20 – 2 Push Press

Start around 60% of your respective maxes and build as deemed appropriate.

2) 4 rounds for Max Reps:

40 seconds Kettlebell Swings 35/26

20 seconds Rest

40 seconds Row for Calories

20 seconds Rest

40 seconds Push-ups

20 seconds Rest

Total reps for all stations and rounds is your workout score.

Extra Work:

3) Double Bent Over Dumbbell Piston Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Alternate each rep pulling one at a time. Work as heavy as possible, but keep the movement strict.

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