Warm Up:
On a 4:00 clock:
100-m jog
10 knee push-ups
On a 4:00 clock:
30 mountain climbers
10 single-DB shoulder press
3-5 strict pull-ups or feet-elevated ring rows
Specific Warm-Up:
1 set:
5 single-arm DB push jerks/side
10 DB push jerks (light)
5 DB push jerks (workout weight)
WOD:
5 rounds for time:
200-m DB farmers carry
15 deficit push-ups on DBs (35/50 lb)
10 DB push jerks (35/50 lb)
Time Cap: 25 Minutes
Intermediate:
5 rounds for time:
200-m DB farmers carry
15 deficit push-ups on DBs (20/35 lb)
10 DB push jerks (20/35 lb)
Beginner:
5 rounds for time:
200-m DB farmers carry
15 push-ups
10 DB push jerks (10/15 lb)
Movement scaling options:
DB farmers carry: load, distance, single-arm options
Deficit push-ups on DBs: knee push-ups on DBs, deficit on small plates
DB push jerk: load, single-arm options, DB push press
Limited space option:
5 rounds for time:
50 DB farmers carry step-ups (10 in)
15 deficit push-ups on DBs
10 DB push jerks
Cool down:
3 sets:
:30 supine snow angels
:30 prone snow angels
:30 scap push-ups