WOD:
5 rounds for time:
25 bar-facing burpees
15 deadlifts (125/185 lb)
10 strict pull-ups
Intended Stimulus: 15-20 Minutes
Intermediate:
5 rounds for time:
20 bar-facing burpees
10 deadlifts (125/185 lb)
5 strict pull-ups
Beginner:
5 rounds for time:
10 bar-facing burpees
10 deadlifts (55/75 lb)
10 ring rows
Home Workout:
5 rounds for time:
25 dumbbell-facing burpees
20 double-dumbbell deadlifts (35/50 lb)
15 double-dumbbell bent-over rows
Movement scaling options:
Bar facing burpees: Burpee + step-overs, up-down + step-overs, burpees in place, up-downs in place
Deadlifts: Load, range of motion, sumo deadlifts, dumbbell variations
Strict pull ups: Reps, foot-assisted pull-ups, banded strict pull-ups, ring rows
Post-Workout Skill Work:
2 sets:
1:00 plank hold
50 Russian twists