DATE – Tuesday


Warm-up/Mobility) (10 mins)

2x300m Row sprint, alt. w/partner: perform band pull-aparts/rotation drills while waiting

Pec opener with arm against wall


WOD A) Bench Press: 15 mins to establish a 5RM


WOD B) Complete both exercises EMOM x 10 mins (after 7-10 min warmup):


Power Clean x 3 reps @ 70-75% of 1RM

Ring Dip x 4-8 reps – pick a number and try to maintain it. Mod: bar dips or pushups


WOD C) Barbell Row: 3 x 6-8 reps Heavy as possible, rest 60-90 secs