Warm Up:
On a 7 Minute Clock
Jumping Jacks
Long Lunge
Lateral Lunges
Side-to-Side Swing
Inchworm + Push-up
Small to Big Arm Circles
Alternating Arm Twist
Specific Warm-Up:
7 Minutes Deadlift Review
Pre-Workout Strength:
2 Sets x 5 Reps (moderate loading)
For Load: 5 Sets x 5 Reps
WOD:
For Time:
21-15-9
Deadlifts @275/185
Strict Ring Dips
Time: 10 Minutes
Loading: 4/5
Skill: 4/5
Volume: 2/5
Intermediate:
For Time:
21-15-9
Deadlifts @185/125
12-9-6
Strict Ring Dips
Beginner:
For Time:
21-15-9
Deadlifts @95/65
Box Dips
Limited Equipment:
For Time:
21-15-9
Deadlifts @275/185
42-30-18
Hand-Release Push-ups
Movement scaling options:
Deadlifts: Load, KB Deadlifts, Decrease Range of Motion
Strict Ring Dips: Band Assisted, Leg Assisted, Box Dips, Ring Push-ups
Cool down:
3 Sets:
30 Seconds Couch Stretch / Side
45 Seconds Sit and Reach Stretch