Warm Up
15 Band Face Pulls
30 Second Band Row Isometric Hold
3 Rounds
30 Seconds Dead Hang
3 Pull Ups
10 Empty Bar Deadlifts
10 Push Ups
Strength: Push Press
Every 2 Minutes On The Minute
3 Reps @ 54% Of 1 Rep Max
3 Reps @ 60.5% Of 1 Rep Max
8 Reps @ 65% Of 1 Rep Max
8 Or More Reps @ 65% Of 1 Rep Max
WOD
AMRAP
ELITE
4 Min AMRAP
3 Muscle-Up
10 Deadlift (225/155)
Rest 1.5 Minutes
4 Min AMRAP
4 C2b Pull Up
8 Deadlift (255/180)
Rest 1.5 Min
4 Min AMRAP
5 Pull Up
6 Deadlift (285/200)
COMPETITIVE
4 Min AMRAP
1 Muscle-Up
10 Deadlift (185/130)
Rest 1.5 Minutes
4 Min AMRAP
3 C2b Pull Up
8 Deadlift (225/155)
Rest 1.5 Min
4 Min AMRAP
5 Pull Up
6 Deadlift (255/180)
PERFORMANCE
4 Min AMRAP
3 Pull Ups
10 Deadlift (155/110)
Rest 1.5 Minutes
4 Min AMRAP
4 Jumping Pull Ups
8 Deadlift (185/130)
Rest 1.5 Min
4 Min AMRAP
5 Ring Rows
6 Deadlift (225/155)
Stimulus Points
This Is A Higher Skill Gymnastics Paired With A Heavy Deadlift. Take Your Time, Smooth Is Fast.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 20-40 Seconds Side Plank Right
Even Minutes) 20-40 Seconds Side Plank Left
Cool Down & Dismissal
Prayer Stretch
Pigeon Pose