WOD:

1a) 0:00 – 7:00 – 7 minute Up Ladder:

3 Dumbbell Thrusters 35/25

1 Rope Climb 15ft

Workout  is performed 3+1, 6+2, 9+3, 12+4, 15+5, and so on until 7 minutes is up.

1b) 10:00 – 17:00 – 7 minute Up Ladder:

3 Dumbbell Hang Squat Cleans 35/25

3 Box Jump Overs 24/20

Workout is performed 3+3, 6+6, 9+9, and so on until 7 minutes is up.

1c) 20:00 – 27:00 – 7 minute Up Ladder:

3/side Alternating Dumbbell Plank Rows 35/25

10 Double-unders

Workout is performed as 3+10, 6+20, 9+30, 12+40 and so on until 7 minutes is up.

Extra Work:

2) Farmers Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

3) Dumbbell Bench Press: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

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