Warm-up:
EMOM 9, alternating:
a) 10 Single Arm Z Press, left arm, light and controlled
b) 10 Single Arm Z Press, right arm, light and controlled
c) Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)
Strength:
EMOM 12, alternating:
a) 8-10 Supinated Grip Barbell Rows
b) 15-20 Hollow Rocks OR 0:30-0:45 Hollow Hold
Partner WOD:
Working while partner rests, or 1:1 if no partner:
Row 1000m, 750m, 500m, 250m
TIMECAP: 26:00
Extra Work:
Clean 2-2-2, 3×2