Warm Up
Three sets of:
Box Step Up x 10 reps
Kettlebell Farmer’s Carry x 100ft
Two sets of:
Prone Plank x 60 seconds
Double Kettlebell Sumo Deadlift x 10 reps
A.
Deadlift:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 reps
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….
B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Alternating Pistols
10 Burpee Box Jump-Overs (24″/20″)
Reps 3 2 1. (Read wrong)
215 245 265
220 250 270 (×)
4+40
A: 405,425,445,415,435,455
B: Subs: 15 cal Assault Bike for DUs, Used 24” box to the side for support during pistols – 4 rounds
A: 210, 240, 270, 225, 255, 280
Ran out of time for the WOD