• September 08, 2026
  by Matt Pedri

  Skill

  EMOM for 10 minutes
  3 strict press followed by a max set of bent over rows
  
  We’ll be working from the floor today so you can use the same barbell for both movements. Start with a moderate weight on your strict press that you can maintain across all ten rounds. After completing your three reps, immediately transition into as many bent over rows as possible before the next minute starts. You may reset the bar on the floor if needed but follow yourself quickly so that you have time to rest in each minute.

  Workout of the Day

  AMRAP in 15 minutes
  5 power cleans
  10 toe-to-bar
  15 air squats
  
  Choose a weight for the power cleans that you can perform with quick singles rather than touch-and-go reps. Toe-to-bar can be scaled to sit-ups or v-ups if hanging from the bar isn’t happening today. When it comes to air squats, be sure you maintain the same movement standard throughout the workout rather than progressively scaling by reducing depth.
  
  standard: 115/85 lb, hanging knee raises
  rx: 135/95 lb
  sport: 155/105 lb

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