Warm Up:
Set 1:
10 Back Squats @45/35
20 Mountain Climbers
Set 2:
10 Strict Press @45/35
20 Tuck Jumps
Set 3:
10 Deadlifts @45/35
20 Alt. Cossack Squats
Loading Up:
3 Sets:
5 Strict Press
5 Deadlifts
5 Back Squats
WOD:
For Load:
Back Squat 10-8-6-4-2
Shoulder Press 10-8-6-4-2
Deadlift 10-8-6-4-2
Record heaviest load lifted for each movement
Time: 30 Minutes
Loading: 5/5
Skill: 3/5
Volume: 2/5
Intermediate and Beginner:
Same as Rx
Limited Equipment:
20-16-12-8-4
DB Squats
DB Shoulder Presses
DB Deadlifts
Rest as needed between sets.
Movement scaling options:
Back Squat: Load, Squat to an object
Shoulder Press: Load, Bench Press, Floor Press
Deadlift: Load, Deadlift from blocks
Cool down:
Accumulate 1:30 Seated Torso Twist / Side