WOD:
3 rounds for time:
21 bar-facing burpees
15 deadlifts (155/225 lb)
90 double-unders
Intended stimulus: 9-12 Minutes
Intermediate:
3 rounds for time:
15 bar-facing burpees
12 deadlifts (155/225 lb)
75 double-unders
Beginner:
3 rounds for time:
12 bar-facing burpees
9 deadlifts (55/75 lb)
60 double-unders
Home Workout:
3 rounds for time:
21 dumbbell-facing burpees
15 double-dumbbell deadlifts (35/50 lb)
90 double-unders
Movement scaling options:
Bar facing burpee: Reps, up-downs over the bar, up-down
Deadlift: Reps, load, sumo deadlifts, dumbbell deadlifts
Double unders: Reps, timed attempts, single-unders
Post-Workout Skill Work:
3 sets:
50 flutter kicks
25 AbMat sit-ups