WOD:

1) 20 minutes EMOTM: Odd, Basic Barbell Movement, Even Movement of Choice

Basic Barbell movement can be Press, Push Press, Bench Press, Front Squat, Back Squat, Deadlift, Power Clean, Barbell Row, at 1-5 reps. Movement of choice can be anything you’d like to work on, but it should be a weakness.

2) 10 minute AMRAP:

10 Kettlebell Sumo Deadlift High-pulls 70/53

10 Kettlebell Goblet Squats 70/53

Extra Work:

3) Kettlebell Turkish Get-up: 3 x 5/side

Rest 90 seconds between sets. Heavy as possible.

4) Hip Extension: 4 x 15

Rest 90 seconds between sets. Weight if able.

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

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