Warm Up:
AMRAP 5:
50-ft shuttle run
15 ground plate to overhead (10/15)
50-ft shuttle run
10 overhead lunges (10/15) (5/side)
Skill Work:
4 sets:
5 push presses
WOD:
5 rounds for time:
15 push jerks (65/95 lb)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (65/95 lb)
Time Cap: 15 Minutes
Intermediate:
5 rounds for time:
15 push jerks (65/95 lb)
12 kipping pull-ups
9 sumo deadlift high pulls (65/95 lb)
Beginner:
5 rounds for time:
15 push jerks (45/65 lb)
12 ring rows
9 sumo deadlift high pulls
HOME WOD:
Equipment:
5 rounds for time:
15 single-DB push jerks
12 double-DB bent-over rows
9 single-arm DB sumo deadlift high pulls
Bodyweight:
5 rounds for time:
50-m weighted overhead carry
12 sit-ups
9 weighted sumo deadlift high pulls
Movement scaling options:
Push jerk: Loading, DB push jerk, Single arm DB or KB push jerk.
Chest to bar pull-up: Reps, pull-ups, banded pull-up, jumping pull-up, ring row.
Sumo deadlift high pull: KB high pull, hang power clean, sumo deadlift.
Alternate Workout:
5 rounds for time:
15 push jerks (65/95 lb)
12 bent over rows (65/95 lb)
9 sumo deadlift high pulls (65/95 lb)
Cool down:
Accumulate:
30 reach, roll, and lift