WOD:

1) 0:00-10:00 – 10 minute EMOTM: Handstand Push-up/Stink Bug/Handstand Hold

Work on any variation of a vertical bodyweight pressing motion or support. Pick and output/rep you can maintain for all 10 sets.

2) 10:00-17:00 – 7 minute Up Ladder:

5 Kettlebell Swings 53/35

5 Box Jumps 24/20

Rep scheme is 5+5, 10+10, 15+15, and so on. Rest 3 minutes after Up Ladder is finished.

3) 20:00-30:00 – 10 minute EMOTM:

Odd – 5/side Dumbbell Kneeling Single Arm Split Press

Even – 5/side Dummbell Single Arm Bent Over Row

Pick a loading that is difficult, but maintainable for all 5 sets of each.

4) 30:00-40:00 – 10 minute AMRAP:

10 Push-ups

20 Goblet Box Step-ups 53/35 @ 24/20

30 Abmat Sit-ups

Extra Work:

5) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

6) Farmers Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

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