WOD:

1) 21 minute EMOTM:

Movement 1 – 1 Push Press

Movement 2 – 30 second Ring Support

Movement 3 – 5-10 Strict Pull-ups

Push Press comes from the floor. Start around 60% of your 1RM, build as heavy as deemed fit. For the Ring Support work from either the Ring Push-up or Ring Dip position, whichever is best. Pick a rep range and if needed assistance that will provide you with maintainable output for all 7 sets of Pull-ups.

2) 12 minute AMRAP:

200m Run

15 Kettlebell Swings 70/53

10 Push-ups

Extra Work:

3) Barbell Roll-outs: 4 sets of 10

Rest 90-120 seconds between sets.

4) Row: 5K

This is not for time. Row at a moderate pace, approximately 110% of your PR pace. For Example if your PR pace is 2:00/500m (120 seconds per 500m) row at a 2:12 pace (132 seconds per 500m).

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