10 Kickers per leg

10 Bow2Bends

10 Cherry Pickers

10 Alt Toe Touch

10 Cobra2Downward Dog

Grab light DB

5 DB deadlifts per side

5 DB high pull per side

10 DB push press per side

8 Alt DB snatch

5 DB Floor Press per side

If doing SDHP, barbell w/u: With an empty bar and hands thumb distance apart, perform 5 reps of: Sumo deadlift, Sumo deadlift with fast hip opening at the end, High Pull from the hang, Sumo deadlift high pull


Sumo Deadlift

5, 3, 2, 1, 1

Increase weight ea set

Video courtesy of Rogue Fitness.  Our fourth time hitting our Pulling movement for this cycle will be the Sumo Deadlift.  Today, looking for two good heavy singles.  If you hit a new 1RM, cool, but looking more for perfect form with a heavy weight.


EMOM for 4 Min:

12/9 Cal Row

EMOM for 4 Min:

10 Alt DB Snatch (50/35)

EMOM for 4 Min:

12/9 Cal Row

EMOM for 4 Min:

10 DB Floor Press (50/35)


Score = Successful Rounds

*No breaks between EMOMs

If no rower – Sumo Deadlift High Pull (95/65) 1 rep per Calorie

So, no breaks between EMOMs, so when you finish the 4th round of the rowing, the next minute, you go right into the 1st round of DB Snatch.  Then after the 4th round of DB Snatch, the next min starts the third EMOM (rowing again), and after the 4th round of that EMOM, the next minute will start the first round of the final EMOM (Floor Press).

Video courtesy of The Power Athlete.  Second week hitting Dumbbell Floor Press. Remember, do NOT slam the elbows into the ground.  No one wants a broken arm.

Video courtesy of WOD Star.  If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls.  This mimics the movement and stimulus of the rower pretty darn close.


Scaling Options:

DB weight -> 35/25 -> as needed

If doing SDHP -> 75/55 -> as needed


Cool Down:

Iron Cross Hold – 1 Min per side


Scorpion Hold – 1 Min per side (feel stretch in pec)

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