WOD:

1) Every 3:00 x 7 sets:

5 Deadlifts +

5 Dumbbell Strict Press +

15 Banded Pull Throughs +

50ft Slider Plank Drag

Perform this as a superset moving from one movement to the next. Build the Deadlift loading as deemed fit along with the Strict Press loading. Focus on good positioning on the Pull-Through. You should be getting around 1 minute of Rest each round.

2) 3 rounds AQAP:

27 Kettlebell Swings 35/26

21 Knees-up

15 Burpees

Extra Work:

3) Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Focus on positioning over load.

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