Warm Up:
2 sets:
:30 alternating single-leg toe touches
:30 alternating back-step lunges (empty barbell)
:30 inchworm + push-ups
– Rest :30
2 sets:
5 elbow instep + reach/side
10 alternating scorpions
10 barbell good mornings (empty barbell)
5 bar-facing burpees
Specific Warm-Up:
Deadlift Review
WOD:
AMRAP 12:
12 deadlifts (105/155 lb)
12 bar-facing burpees
Intermediate:
AMRAP 12:
12 deadlifts (85/115 lb)
10 bar-facing burpees
Beginner:
AMRAP 12:
12 deadlifts (65/95 lb)
8 burpees
Movement scaling options:
Deadlift: Load, sumo deadlift, DB deadlift
Bar-facing burpees: Reps, up-down over the bar, :45 bike
Partner option:
AMRAP 12:
12 deadlifts (105/155 lb)
12 synchronized bar-facing burpees
At home variation:
AMRAP 12:
12 DB deadlifts
12 DB-facing burpees
Post-Workout Skill Work:
Accumulate:
2:00 plank hold
2:00 hollow hold