WOD:

1) 21 minute EMOTM:

1 – 6-8 Dumbbell Bench Press

2 – 30 second Barbell Overhead Hold @ 100% of Strict Press

3 – 5-10 Strict Pull-ups

Pick loading you can maintain output for all 10 rounds. Use a band if needed for the Pull-ups. Goal is consistent effort and output across all 7 rounds of each movement.

2) 12 minute AMRAP:

200m Run

15 Wall Balls 20/14

10 Burpees

Extra Work:

3) Hip Extension: 4 sets of 15 reps

Rest 90-120 seconds between sets. Add load if able.

4) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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