Warm Up:
2 rounds:
Row 250 meters
:30 mountain climbers
10 dumbbell sumo deadlifts
5 single-arm dumbbell shoulder presses/arm
:30 up-downs
5 single-arm dumbbell bent-over rows/arm
5 single-arm dumbbell windmills/arm
:30 burpees
Skill Work:
EMOM 8:
2 deadlifts
– Build to a heavy set of 2 reps
WOD:
For time:
45 deadlifts (155/225 lb)
45 handstand push-ups
Intermediate:
For time:
45 deadlifts (105/155 lb)
45 pike push-ups
Beginner:
For time:
45 deadlifts (55/75 lb)
45 double-DB push presses (10/15 lb)
Home Workout:
For time:
60 dumbbell deadlifts (35/50 lb)
45 handstand push-ups
– Use two dumbbells.
Movement scaling options:
Deadlift: Load, sumo deadlift, kettlebell deadlift
Handstand push-up: Reps, pike push-ups, dumbbell shoulder press
Cool down:
Accumulate:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
:30 sit-and-reach stretch