WOD:
AMRAP 12:
10 ring dips
:20 L-sit hold
10 DB box step-overs (20/20 in) (35/50 lb)
:20 hang from the pull-up bar
– Use two dumbbells.
Intermediate:
AMRAP 12:
5 ring dips
:20 L-sit hold
10 DB box step-overs (20/20 in) (20/35 lb)
:20 hang from the pull-up bar
– Use two dumbbells.
Beginner:
AMRAP 12:
5 foot-assisted ring dips
:20 plank hold
10 box step-overs (12/20 in)
:20 foot-assisted hang from the pull-up bar
– Use two dumbbells
Home Workout:
AMRAP 12:
10 deficit push-ups on dumbbells (35/50 lb)
:20 L-sit hold on dumbbells
10 dumbbell box step-overs (20/20 in) (35/50 lb)
:30 dumbbell farmers carry hold
– Use two dumbbells.
– If no box is available, substitute farmers carry lunges.
Movement scaling options:
Ring dips: Reps, foot-assisted ring dips, push-ups from the knees
L sit hold: Duration, bend one or both legs, tuck hold, plank hold
DB box step overs: Load, box height
Hang from pull-up bar: Duration, foot-assisted hang
Post-Workout Skill Work:
4 sets:
Bottom-up KB carry, right (50 ft)
Bottom-up KB carry, left (50 ft)