Partner Warm Up:
2 sets (per partner):
5 sumo deadlift high pulls
5 wall-ball shots
– Build to workout load.
PARTNER WOD:
AMRAP 20 with a partner:
10 sumo deadlift high pulls (55/75 lb)
10 wall-ball shots (14/20 lb) (10/11 ft)
– Each partner completes a full round before switching; one partner works at a time.
Intermediate:
Same as Rx
Beginner:
As many reps as possible in 20 minutes with a partner:
7 sumo deadlift high pulls (35/45 lb)
7 wall-ball shots (8/10 lb) (9/10 ft)
– Each partner completes a full round before switching. One partner works at a time.
Home Workout:
As many reps as possible in 20 minutes with a partner:
5 left-arm dumbbell sumo deadlift high pulls (35/50 lb)
5 right-arm dumbbell sumo deadlift high pulls
10 single-dumbbell thrusters (35/50 lb)
– Each partner completes a full round before switching. One partner works at a time.
Movement scaling options:
Sumo deadlift high pulls: Load, reps kettlebell sumo deadlift high pulls
Wall ball shot: Load, reps, med-ball push presses, med-ball front squats
Cool down:
1 set:
200-meter recovery walk
1:00 couch stretch/leg