WOD:

1) 21 minute EMOTM:

1 – 5-10 Stink Bugs

2 – 30 second Overhead Barbell Hold 100%> of Strict Press

3 – 5 Supinated Bent Over Barbell Rows

Pick reps you can maintain for all 7 sets of the Stink Bugs. These should ideally be done off of a box. For the Supinated Rows build as heavy as possible. One barbell for this piece.

2) 9 minute Up Ladder:

3 Kettlebell Swings 70/53

3 Burpees

Extra Work:

3) Hip Extension: 4 sets of 15

Rest 90-120 seconds between sets. Add load if able.

4) Hollow Position: Accumulate 3 minutes

Keep track of time and attempts to complete.

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