Pre- WOD:
5x5 deadlift

WOD - For Time:
- 1000m row
- 30 HSPU
- 1000m run

Abmat HSPU. Hurt after the Pre-WOD ... legs!

BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat:
4 x 10-12

A2) Three-Point Dumbbell Row:
4 x 10-12

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Back Squat, followed by a set of Dumbbell Rows. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

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Exposure 2 of 8

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5 Rounds for Quality (with as little rest as needed):
5 Ring Dips (22X2 Tempo)
5e Single Arm Dumbbell Thrusters (22X2 Tempo)
15 Calorie Row

Choose the load on the Thrusters and do sets across or build. Matador Dips are ok as needed, or scale to Push-Ups.

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15 Min EMOM of:
1st Min
Strict Handstand Push Ups 3-4 reps + Kipping Handstand Push Ups 4-6 reps
2nd Min
Legless Rope Climb 1 rep
3rd Min
GHD Sit Ups 10-15 reps

5RFT
20 GHDSU
40 du`s
10 deficit HSPU (2x15kg @ hand)
6 snatch 45kg

Eilinen/lepo

3x10 Lat pulldown

8:00 Max Distance Sledpull Powerwalk without stopping.

1. Power Clean Primer
   Build to Moderate 3-Position Pausing Power Clean

2. Power Clean
   Build to 10 Rep Max

3. “Jump City”
   For Time:
   1 Round:
   800 Meter Run
   80 Double Unders
   21 Hang Power Cleans (155/105)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (155/105)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (155/105)

2min/each side banded stretch
2min/each side foam roll

3x10/10 Bird dog w/ 2s. hold