WOD:

1) 0:00 – 10:00: Easy Ski/Bike/Row

Use this a warm-up, Zone 2/3 work. Start at an easy pace, work to build your pace a little each minute.

2) 11:00 – 32:00 – 21 minute EMOTM:

1 – 5-10 Knees-up/Toes-to-bar

2 – 3 Thrusters

3 – 5/side Single Arm Dumbbell Upright Row

Pick efforts/load you can maintain for parts 1 + 3. Thrusters are done from the floor, use this as an opportunity to establish a heavy 3RM Thruster from the floor.

3) 32:00 – 40:00 – 8 minute AMRAP:

20 Kettlebell Swings 53/35

15 Goblet Squats 53/35

10/side Single Arm Kettlebell Push Press 53/35

Extra Work:

4) Handstand Push-ups: 10 minutes Practice

Work on any facet of a Handstand Push-up.

5) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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