Warmup
Core -
Hollow rocks
Vtucks
Strength
Deadlifts
Emom 10
1 Deadlift
Start at 70%
Increase for as many sets as possible.
RX
3 rounds for time:
400-m run
21 sumo deadlift high pulls (65/95 lb)
Level 2
Same as Rx’d
Level 3
3 rounds for time:
300-m run
15 sumo deadlift high pulls (35/45 lb)
SCORE:
TOTAL TIME
*Successories
3 sets:
10 skin the cats (on rings)
:30 plank hold (on hands)
10 strict ring dips
:30 plank hold (on forearms)
– Rest 2:00-3:00 between sets.
– Watch the skin-the-cat progression if unfamiliar with the movement.– Scale the ring dips by placing one or two feet on the ground to assist.