For load (10 Min.):
3 hang power cleans
– Build to a 3-rep max.

RX
5 rounds for time (15 Min. Cap):
400/500-m row
1:00 handstand push-ups

INTERMEDIATE
5 rounds for time:
400/500-m row
1:00 seated DB strict press (20/35 lb)

BEGINNER
5 rounds for time:
200/250-m row
1:00 push-ups

Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift

Accumulate:
60 alternating push-up + DB renegade row
– Perform push-ups with hands on the DBs.