Monday’s WOD 5/11

Basics:
Three sets of:
Romanian Deadlift x 8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 12 reps each side @ 2011
Rest 60 seconds
Single-Arm Dumbbell Row x 10 reps @ 2111
Rest 60 seconds

Every 90 seconds, for 15 minutes (10 sets):
12 Russian Kettlebell Swings (heavy)
12 Hand-Release Push-Ups

Two sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 60 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds

Performance:
Five sets of:
Halting Clean-Grip Deadlifts x 3 reps
(pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh
Rest 2 minutes

Every 90 seconds, for 15 minutes (10 sets):
5 Hang Power Cleans*
15 Hand-Release Push-Ups
*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

Two sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 60 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds

Tabata
20 seconds of med ball tosses Rest 10 seconds

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