Strength: EMOM x 8:
Min 1: 3 Deadlifts
Min 2: Ring Dips
WOD: AMRAP 16 with a partner:
1-2-3-4-5-6 ETC deadlift (225/315 lb)
1 -2-3-4-5-6 bar muscle-up
– Continue to add one rep each round.
– Partners can split reps any way.
Intermediate: AMRAP 16 with a partner:
1 -2-3-4-5-6 etc deadlift (175/255 lb)
1 -2-3-4-5-6 etc chest-to-bar pull-up
Beginner: AMRAP 16 with a partner:
1-2-3-4-5-6 etc deadlift (65/95 lb)
1-2-3-4-5-6 etc burpee jumping pull-up
Home Workout: AMRAP 10:
1 -2-3-4-5 etc dumbbell deadlift (35/50 lb)
1 -2-3-4-5-6 etc dumbbell hang clean and jerk
– Continue to add one rep each round.
– Use two dumbbells.
Cool down: 1 set:
1:00 hamstring stretch/leg
1:00 forearm stretch