Every 2:00 for 10 Sets

15/12 Cal Row (hard)

10 Power Cleans (1 DB each arm)

5 DB Push Press (1 DB each arm)

*Record fastest and slowest rounds


You need to row aggressively on this one to ensure you get the DB work done fast enough to create rest. This is not a pacing WOD. Go all out early, see what you can hold on to.



  1. Spend 2-3 minutes on a roller (Hamstrings / low back / lats)
  2. 5-7-9: Cal Row / Scap Push Ups / DB Deadlifts
  3. 3 Sets: 3 One Arm Push Press w/ 3 second negative each side
  4. Stretch and mobilize low back and front rack