Warm Up:
3 sets:
1:00 bike, row, ski, or jump rope
– Rest :15 between sets.
2 sets:
:20 unweighted good mornings
:20 knee push-ups
:20 supermans
:20 hollow rocks
:20 foot-assisted ring dips
Specific Warm-Up:
2-3 sets:
5 sumo deadlift high pulls (building)
– Rest 1:00 between sets.
WOD:
AMRAP 12:
12 ring dips
12 sumo deadlift high pulls (75/115 lb)
Intermediate:
AMRAP 12:
9 ring dips
12 sumo deadlift high-pulls (65/95 lb)
Beginner:
AMRAP 12:
12 foot-assisted ring dips
12 sumo deadlift high-pulls (45/65 lb)
Home Workout:
AMRAP 12:
12 push-ups on DBs
6 right-arm DB sumo deadlift high pulls (35/50 lb)
6 left-arm DB sumo deadlift high pulls
– Use one DB for the sumo deadlift high pulls and two for the push-ups.
Movement scaling options:
Ring dip: Reps, foot-assisted ring dips
Sumo deadlift high pull: Load, KB sumo deadlift high pull
Cool down:
1 set:
1:00 doorway pec stretch/side
1:00 couch stretch/side