Warm Up:
1 set:
:30 jumping jacks
10 DB RDLs
10 DB goblet squats
5 single-arm DB shoulder presses/arm
1 set:
:30 up-downs
10 DB bent-over rows
5 single-arm DB thrusters/arm
5 DB windmills/arm
1 set:
:30 burpees
5 DB complexes/arm
– 1 complex = 1 single-arm DB power clean + single-arm DB thruster + 1 DB windmill
Skill Work:
On an 8:00 clock:
Build to a heavy set of 3 deadlifts
WOD:
AMRAP 10:
7 handstand push-ups
7 deadlifts (155/225 lb)
Intermediate:
AMRAP 10:
5 handstand push-ups
7 deadlifts (105/155 lb)
Beginner:
AMRAP 10:
7 double-DB shoulder presses (10/15 lb)
7 deadlifts (65/95 lb)
Home Workout:
AMRAP 10:
7 handstand push-ups
10 double-DB deadlifts (35/50 lb)
Movement scaling options:
Handstand push-ups: Negatives, pike push-ups, DB push presses
Deadlifts: Load, sumo deadlifts, KB deadlifts
Cool down:
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg