Warm Up:
1 set:
20 mountain climbers
10 staggered-stance good mornings/leg
5 single-arm ring rows/arm
1 set:
20 sit-ups (legs straight)
10 good morning + jumps
5 scap pull-ups
1 set:
20 push-ups
10 burpees
5 strict pull-ups or ring rows
Pre-workout Skill Work:
EMOM 7:
1 banded deadlift
– Rest with the remaining time in the minute.
WOD:
For time:
12-9-6:
Deadlifts (205/315 lb)
Bar muscle-ups
Intermediate:
For time:
12-9-6:
Deadlifts (145/205 lb)
Chest-to-bar pull-ups + push-ups
Time cap: 11 minutes
Beginner:
For time:
12-9-6:
Deadlifts (75/115 lb)
Ring rows + push-ups
Movement scaling options:
Deadlift: Load, deadlifts from blocks
Bar muscle-up: 12-9-6 chest-to-bar pull-up + push-up combo, 12-9-6 pull-up + push-up combo, 12-9-6 ring row + push-up combo
Limited equipment:
EMOM 12:
Min. 1 | 3 heavy deadlifts
Min. 2 | :30 bar muscle-ups
Cool down:
Accumulate:
1:00 pigeon stretch/side