1/14 WOD

EMOM - 30 Minutes Minute #1 - Burpees to Bar Minute #2 - Deadlifts (95/75) Minute #3 - Alternating Leg Lifts Minute #4 - Battle Ropes Minute #5 - V-ups 40s work/20s rest each minute Then Stretching!

Front Squat - Kettlebells 5x5 @ 70% - 1 Rep Max 2-3 Minutes Rest Between Sets 5 Rounds - Not For Time 6 Tempo Pull-ups 100 Meter Barbell Back Rack Walk 20 Bodyweight Walking Lunges Rowing Intervals 20

With a 20-Minute Clock Push Jerk (Build to a heavy set of 5) 5 - 5 - 5 - 5 - 5 Bicep Dumbbell Curl and Hold 5 Dumbbell Curls into 30 second Dumbbell Bicep Hold 18 Minute AMRAP: 30 Alternating Hang Dum