WOD:

1) 30 minute AMRAP:

10 Dumbbell Man Makers 50/35

400m Run/500m Row or Ski/1000m Assault Bike

Pick a mono structural movement to use for the workout. One Man Maker consists of whole body on the floor, Clean the Dumbbells, Front Squat, and Shoulder-to-Overhead.

Extra Work:

2) Band Pull Aparts: 100 not for time

Focus on position over speed. Switch between over and underhand every 10 reps.

3) D-Ball Bear Hug Carry: 400m

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

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