Warm Up:
AMRAP 3:
10 box step downs (5/side)
10 scap shrugs
5 wide stance inchworm push-ups
AMRAP 4:
10 box jumps
10 kip swings
5 close stance inchworm push-ups
Specific Warm-Up:
Bar Muscle-Up Progression
DB Deadlift Review
WOD:
5 sets:
AMRAP 3:
3 bar muscle-ups
5 alternating DB snatches (35/50 lb)
7 box jump-overs (20/24 in)
– Rest 1:00 between sets.
Intermediate:
5 sets:
AMRAP 3:
1 bar muscle-up
5 double DB deadlifts (35/50 lb)
7 box jump-overs (20/24 in)
– Rest 1:00 between sets.
Beginner:
5 sets:
AMRAP 3:
3 ring rows
3 push-ups
5 double DB deadlifts (25/35 lb)
7 box jump-overs (12 in)
– Rest 1:00 between sets.
HOME WOD:
Equipment:
5 sets:
AMRAP 3:
3 DB burpee ground-to-overhead reps
6 alternating DB snatches
9 object jump overs
– Rest 1:00 between sets.
Bodyweight:
5 sets:
AMRAP 3:
3 burpee broad jumps (3/4 in)
6 weighted ground-to-overhead reps
9 object jump overs
– Rest 1:00 between sets.
Movement scaling options:
Bar muscle-up: Reps, jumping bar muscle-up, burpee pull-up.
DB deadlift: Load, KB deadlift, single DB deadlift.
Box jump-overs: Height, plate hops, step-overs.
Alternate Workout:
5 sets:
AMRAP 3:
7 DB renegade row/arm
7 DB deadlifts
7 box jump-overs
– rest 1:00 between sets.
Post-Workout Skill Work:
For total time:
50 sit-ups
– Rest 1:00
50 sit-ups