* Paleo Challenge Winners here.

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*** Open 15.5 with Redline and Party after here.

WOD:

1) Pause Front Squat: 5 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom of each rep for 3 seconds, no bounce on the way up.

2) Football Bar Bench Press: 5 sets of 5

Warm-up as needed. Use a mid grip. Build as heavy as possible. Rest 2-3 minutes between sets.

3) 30 minute EMOTM:

Movement 1 – 10-20 Calories Rowed

Movement 2 – 1-10 Kipping Handstand Push-ups

Movement 3 – 6-10 Bar Facing Burpees

Pick reps you can maintain for all 3 movements.

4) Hip Thrusts: 3 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

5) Dumbbell Floor Press: 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

6) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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