Level 1
10 Minutes EMOM
Deadlift x 3 @75-80% of 1 Rep Max
Then For Time
25 Deadlifts 185/125#
10 Ring Rows + Ring Dips
20 Deadlifts 185/125#
8 Ring Rows + Ring Dips
15 Deadlifts 185/125#
6 Ring Rows + Ring Dips
10 Deadlifts 185/125#
4 Ring Rows + Ring Dips
5 Deadlifts 185/125#
2 Ring Rows + Ring Dips
Level 2
10 Minutes EMOM
Deadlift x 3 @75-80% of 1 Rep Max
Then For Time
25 Deadlifts 225/155#
10 Muscle-Ups
20 Deadlifts 225/155#
8 Muscle-Ups
15 Deadlifts 225/155#
6 Muscle-Ups
10 Deadlifts 225/155#
4 Muscle-Ups
5 Deadlifts 225/155#
2 Muscle-Ups
Optional Work
3 Sets of
Shoulder Sandbag Lunge 40′
L-Shoulder 40′ + R-Shoulder 40′ = 1 set
3 Sets of:
150′ Sandbag Carry (Bear hug)
Go Heavy and Hang on!