Warm Up:
EMOM 6:
Min. 1 | :45 row (slow)
Min. 2 | 8 RDL + 8 upright rows
Min. 3 | :45 row (moderate)
Min. 4 | 8 RDL + 8 presses
Min. 5 | :45 row (hard)
Min. 6 | 8 x (1 muscle clean and 2 presses)
Skill Work:
3 sets:
:20 plank hold (push-up position)
10 push-ups
5 piked push-ups
Rest 1:30 between sets
WOD:
4 rounds for time:
400/500-m row
15 push presses (95/135 lb)
Time Cap: 16 Minutes
Intermediate:
4 rounds for time:
400/500-m row
15 push presses (65/95 lb)
Beginner:
4 rounds for time:
300/400-m row
15 push presses (35/45 lb)
Movement scaling options:
Row: Distance, run, ski, C2 bike, or air bike
Push press: Reps, load, single-arm DB push press
Limited equipment:
4 rounds for time:
400/500-m row
15 DB push presses (35/50 lb)
Cool down:
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side