Warmup

  • 1 minute Easy row (25 s/m)
  • Active Spidermans
  • 1 minute Medium Row (30 s/m)
  • Active Samson
  • 1 minute Faster row (35 s/m)
  • Push-up to Down Dog
  • Dumbbell Warmup Completed with light dumbbells
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
    • 5 Strict Presses
    • 5 Reverse Lunges (each leg)
    • 5 Strict Presses
    • 5 Front Squats
    • 5 Stiff-Legged Deadlifts

Strength

Cleans – 5 rounds of 3 reps

WOD

3 Rounds:

  • 5 Strict Handstand Pushups (scale: pushups w/ feet on box)
  • 5 Strict Pull-Ups (scale: jumping pull ups)
  • 10 Dumbbell Strict Presses
  • 10 Dumbbell Bent Over Rows (each arm)
  • 100 Calorie row