Power Cleans + 3RFT Quintuple + 3RFT Quadruple

Warmup

  • Row 400m
  • Active Spidermans
  • Active Samson
  • 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

Power Cleans – 5 x 3 (5 sets of 3 reps)

WOD

3RFT

  • 5 Strict Handstand Pushups (scale to push-ups with feet elevated onto a box)
  • 5 Strict Pull-Ups (scale to ring rows)
  • 10 Dumbbell Strict Presses
  • 10 Dumbbell Bent Over Rows (each arm)
  • 21 Calorie row

Rest for 3 minutes, then

3RFT

  • 5 Strict Handstand Pushups (scale to push-ups with feet elevated onto a box)
  • 5 Strict Pull-Ups (scale to ring rows)
  • 10 Dumbbell Strict Presses
  • 10 Dumbbell Bent Over Rows (each arm)