Workout of the day

5 Sets: E3MOM

Barbell Floor-press

8 reps:

Barbell Bent-over row

10 reps:

‍*Choose a moderate/Heavy weight for the floor press. The weight should get challenging.
The rows should be heavy enough to maintain good form throughout the movement.
Complete 6 Renegade rows per side. Perform the rows with control trying to avoid excessive body roll, alternate arms each rep.

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For time: (12 min cap)

21 GTOH
21 T2B
63 DU's

15 GTOH
15 T2B
45 DU's

9 GTOH
9 T2B
27 DU's

6 GTOH
6 T2B
18 DU's

3 GTOH
3 T2B
9 DU's

* GTOH - Ground-to-overhead. Clean & Jerk or Snatch permitted, or a combo of both.
For Single-unders add 20 reps to each set of Double-unders.

Barbell Weights:

L1: #45/55
L2: #55/75
L3: #65/95

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3-Sets:

10 / 10 half kneeling plate rotations
10 Turkish Sit-ups