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WOD:

1) 21 minute EMOTM:

Station 1 – 40 seconds Ski/Bike/Row/Run

Station 2 – 15 Double Kettlebell Sumo Stance Deadlifts

Station 3 – 10 Push-ups + 5/side Kettlebell Side Bends

Pick loads that you can maintain for all 7 cycles. Scale the Push-up as needed based on your abilities. Work for consistent paces/efforts on the machine.

2) 21-15-9 – AQAP:

Single Arm Dumbbell Front Squat Right 35/25

Single Arm Dumbbell Front Squat Left 35/25

D-Ball Over the Shoulder 50/40

Scale as needed.

Extra Work:

3) 3 sets of:

10 Wide Grip Lat Pull-Downs

10 Cable Tricep Push Downs

10 Dual Dumbbell Upright Rows

Rest as needed between movements and sets. Focus on quality and activation over loading.

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