WOD:

1) Push Press (7-5-5-3-3-2-1): 1 set Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 10 minute EMOTM:

Odd – 30 second Front Rack Hold

Even – 30 seconds Double Kettlebell Overhead Hold

This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Front Rack Holds should be heavy, around your 1RM Jerk/Front Squat. Double Kettlebell Holds perform as heavy as possible, if there aren’t enough Kettlebells perform with Dumbbells.

3a) 5 minute AMRAP:

10 Kettlebell Swings 70/53

10 Toes-to-bar

Directly Into…No break between this two, this is one continuous 10 minute piece.

3b) 5 minute AMRAP:

10 Box Jump Overs 24/20

10 Shoulder-to-Overhead 115/75

Extra Work:

4) Double Bent Over Dumbbell Row: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

5) Ski Erg: 5 x 1000m

Rest 3 minutes between intervals. Goal is fastest consistent pace.

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