Warm-up

2:00 bike, row, ski

3 Sets:

3 Inchworms
:15 Plank or HS hold
10 Ring rows

Strength/skill

Clean

Every 2 minutes for 12 minutes

Set 1 – 3 reps @ 54-59%
Set 2 – 3 reps @ 59-64%
Set 3 – 2 reps @ 64-69%
Set 4 – 2 reps @ 69-74%
Set 5 – 1 rep @ 74-79%
Set 6 – 1 rep @ 74-79%

WOD

EMOM for 16 Minutes (4 sets):

Station 1|DB bench press x 10
Station 2|Single arm DB row 8/arm
Station 3|Bar hang x max time
Station 4|HS hold x max time

Compare to: 3/20/2025