8 Mar 2026

A. 5 Minutes of Pendlay Row Instruction and Practice

B. Every 2 minutes for 10 minutes (5 Sets): 7 Pendlay Rows
All sets as heavy as possible.

C. EMOM 15 Alternating Minutes:
Min1: 15 Box Jumps (24/20)
Min2: 20 KB Swings (24/16)
Min3: 30s Plank Hold

Scores = Lightest Pendlay Row; Part C RX Minutes Completed + Scaled Minutes Completed