WOD:
3 rounds:
AMRAP 4:
12 air squats
10 sumo deadlift high pulls (55/75 lb)
8 hand-release push-ups
– Rest 1:00 between rounds.
Intermediate:
Same as Rx
Beginner:
3 rounds:
AMRAP 4:
12 air squats
10 KB sumo deadlift high pulls (18/26 lb)
8 hand-release push-ups from the knees
– Rest 1:00 between rounds.
Home Workout:
3 rounds:
AMRAP 4:
12 air squats
10 single-arm dumbbell sumo deadlift high pulls (35/50 lb)
8 hand-release push-ups
– Rest 1:00 between rounds.
– Alternate arms as needed for the sumo deadlift high pull.
Movement scaling options:
Air squats: Reps, range of motion, lunge variations
Sumo deadlift high pulls: Load, reps, kettlebell sumo deadlift high pulls
Hand release push ups: Reps, hand-release push-ups from the knees, hand-elevated push-ups
Post-Workout Skill Work:
Accumulate:
3:00 plank hold