*Parking Issues HERE

WOD:

1) 21 minute EMOTM:

Station 1 – 5 Push Press

Station 2 – 5-10 Strict Pull-ups/Ring Rows

Station 3 – 20-40 second Hollow Hold

For the Push Press perform this from the floor. Start around 60-70% of your 1RM and build as heavy as deemed fit. If you did Ring Rows yesterday than do Strict Pull-ups assisted today. Pick an output for both the Hollow Hold and Pull-ups that you can maintain for all 7 sets.

2) 12 minute AMRAP:

12 Push-ups

12 Kettlebell Swings 70/53

12 Box Jump Overs 24/20

Extra Work:

3) Kneeling Split Single Arm Dumbbell Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible.

4) Band Pull Aparts: 100 not for time

Switch between over and underhand every 10 reps.

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