WOD:

1) 21 minute EMOTM:

1 – 5 Bench Press

2 – 5/side Plank Rows

3 – 20-40 second Hollow Hold

For the Bench Press start around 60-70% of your 1RM and climb as deemed fit. For your other two movements pick reps and loading that you can maintain for all 7 rounds. Plank Row is 5/side for 10 total reps.

2) 12 minute AMRAP:

10 Pull-ups

20 Burpees

40 Double-unders

Extra Work:

3) D-Ball Carry: 400m

Pick a loading you can complete in under 10 minutes.

4) Single Arm Overhead Kettlebell Carry: 400m

Switch hands every 400m. Use a load you can carry for at least 50m at a time.

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