Warmup
Strength
Deadlifts
Build to 75-80%
Then @80%
3-3-3-3-3-3
WOD
RX
AMRAP 5:
10 alternating single-leg squats
30 double-unders
15 pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
12 chest-to-bar pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
9 bar muscle-ups
– Rest 1:00 between AMRAPs.
INTERMEDIATE
AMRAP 5:
6 alternating single-leg squats
30 double-unders
15 ring rows
AMRAP 5:
6 alternating single-leg squats
30 double-unders
12 pull-ups
AMRAP 5:
6 alternating single-leg squats
30 double-unders
9 chest-to-bar pull-ups
– Rest 1:00 between AMRAPs.
BEGINNER
AMRAP 5:
10 alternating backstep lunges
30 double-unders
15 jumping pull-ups
AMRAP 5:
10 alternating backstep lunges
30 double-unders
12 ring rows
AMRAP 5:
10 alternating backstep lunges
30 double-unders
9 banded strict pull-ups
– Rest 1:00 between AMRAPs.
SKILL WORK
Rest, stretch, recover!
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