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WOD:

1) Every 8:00 x 5 sets:

800m Run

30 Deadlifts 115/75

20 Shoulder-to-Overhead 115/75

10 Bar Facing Burpees

Scale so you have AT LEAST 90 seconds or more rest each round.

Extra Work:

2) Box Plank Clocks: 5 sets of 1/Direction

Feet on a 24″ box Walk one direction 360 degrees, then back the other direction 360 degrees. Rest 90-120 seconds between sets.

3) Bar Dips: 4 sets of 6-8

Rest 2-3 minutes between sets. Strict. Add load/assistance as deemed fit.

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