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WOD:

1) Every 5:00 x 8 sets:

0:00 – 3:00 – 400m Run/500m Row or Ski/1000m Bike/1200m Assault Bike

3:00 – 4:00 – Max Unbroken Toes-to-bar

4:00 – 5:00 – 3 Rep Push Press

Pick a mono-structural effort and stick with it for the 8 sets. Work for consistent, but hard paces. For both the Knees-up and Push Press you may address you set anywhere in that minute time domain. Build as heavy as deemed fit for the Push Press.

Extra Work:

2) Dumbbell Bench Press: 4 sets of 10

Rest 2-3 minutes between sets. Heavy as possible.

3) Single Arm D-Handle Seated Cable Row: 4 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before the other. Keep the movement strict.

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