AMRAP 7:00:
50-ft farmers carry
10 DB Romanian deadlifts
50-ft DB overhead walk
10 DB bent over rows.
:30 deep lunge stretch, right
:30 deep lunge stretch, left
Skill Work:
EMOM 7:
1 deadlift
– Build to a heavy single
WOD:
AMRAP 13:
8 deadlifts (105/155 lb)
5 hang power cleans (105/155 lb)
3 bar muscle-ups
Intermediate:
AMRAP 13:
8 deadlifts (75/115 lb)
5 hang power cleans (75/115 lb)
3 burpee pull-ups
Beginner:
AMRAP 13:
8 deadlifts (55/75 lb)
5 hang power cleans (55/75 lb)
3 jumping pull-ups
HOME WOD:
Equipment:
AMRAP 13:
8 DB deadlifts
5 DB hang power cleans
3 wall walks
– Use two DBs.
Bodyweight:
AMRAP 13:
8 alternating single-leg squats
20-ft broad jump
3 wall walks
Movement scaling options:
Deadlift: Load, deadlift off of a riser, DB or KB deadlifts
Hang power clean: Load, DB or KB hang power cleans, kettlebell swings, front squats
Bar muscle-up: Reps, gymnastics C2B or chin-over-bar pull-ups, feet-elevated ring rows
Limited equipment option:
AMRAP 13:
12 DB deadlifts
9 DB hang power cleans
3 wall walks
Cool down:
Accumulate:
1:00 pigeon stretch/side