10 Cal Row

5 Push ups

5 Hand Release Push ups

30 Single unders


Barbell warmup: Grab an empty barbell, perform 5 reps of: Good mornings, Elbow rotations, strict press, push press, push jerk

If doing SDHP, barbell w/u 2: If doing Sumo Deadlift High Pulls, 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


15 Min to Build up to

Heavy 3 rep Push Jerk

Video courtesy of Rogue Fitness.  Three words for today: Jump – Punch – Land. Remember those when doing Push Jerk today.  Looking to hit a heavy set of 3, so hold onto that bar.  FI you have a rack handy, take the bar out of the rack.  If not, clean the weight up to the shoulders.


EMOM 16:

Odd: 45 Sec Max Calorie Row

Even: 10 Hand Release Push-ups + 20 Double Unders


*If no rower, then Max Sumo Deadlift High Pull @ 95/65

These EMOMs should be mini-sprints for you.  The first one should be all-out effort or 45 seconds, then the even minutes are move quick to get more rest.

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:

If doing SDHP ->75/55

DUs -> 40 Single Unders


Cool Down:

Roll out hamstrings and calves – 1 Min per side


Overhead Wall Stretch – 2 Min  

Video courtesy of SSPT.

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