WOD:

1) 21 minute EMOTM:

1 – 5 Strict Press

2 – 5/side Barbell Windshield Wipers

3 – 5-10 Ring Rows

Warm-up as needed. Reference last week for loading for the Strict Press. Look to try and build heavier. For the Windshield Wipers your loading is whatever you are Strict Pressing. For Ring Rows if you can put feet on a box to elevate and make more difficult.

2) 4 rounds for Max Reps:

40 seconds Kettlebell Swings 70/53

20 seconds Rest

40 Seconds Box Jump Overs 24/20

20 seconds Rest

40 seconds Row for Calories

20 seconds Rest

Extra Work:

3) D-Ball Bear Carry: 400m

Keep track of time and attempts to complete (pick loading that allows you to complete under 10 minutes).

4) Single Arm Kettlebell Overhead Carry: 400m

Switch every 100m. Pick a load that allows you to go unbroken the first 100m in each arm.

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