Warm Up:
2 sets:
:30 alternating single-leg toe touches
:30 alternating back-step lunges
:30 inchworm + push-ups
Rest :30
2 sets:
5 elbow instep + reach/side
10 alternating scorpions
10 barbell RDLs
5 hand-release knee push-ups
5 hand-release push-ups
Specific Warm-Up:
3-4 sets:
10 unbroken deadlifts (building)
Rest :30-1:00 between sets
WOD:
AMRAP 10:
15 deadlifts (95/135 lb)
15 hand-release push-ups
Intermediate:
Same as Rx
Beginner:
AMRAP 10:
15 deadlifts (55/75 lb)
15 hand-release push-ups
Movement scaling options:
Deadlifts: Load, reps, partial ROM, DB options
Hand-release push-ups: Reps, hand-release knee push-ups
Limited Equipment Option:
AMRAP 10:
15 DB deadlifts (35/50 lb)
15 hand-release push-ups
Post-Workout Skill Work:
4 sets:
5 strict pull-ups
4 wide-grip strict pull-ups
3 weighted strict pull-ups