WARM UP – MOBILITY
3 rounds of: 30-45s skipping + dynamic warm-ups/hamstring/core activations
Banded: Posterior chain floss and shoulder/overhead stretches
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Review: Deadlift & Beat swing + kipping pull-up/ bar muscle-up
WOD A
DEADLIFT X 3
Every 3 min x 5 sets:
Deadlift: 5, 5, 3, 3, 3 (Build to a heavy, but not absolute 3 rep max – no loss of form)
After each deadlift set, practice / warm-up gymnastics skills for WOD B (pull-ups or bar muscle-up prep)
WOD B
THANK U NEXT (RX)
Complete 5 rounds for time:
50 Double unders (1 min max)
10 Deadlifts (205/135)
10/7 Chest to bar pull-ups (scale to jumping C2B)
—
15 min time cap
Deadlift should be no more that 65-70% of 1RM
— OR —
THANK U NEXT (ADVANCED)
Complete 5 rounds for time:
50 Double unders
10 Deadlifts (275/185)
5/3 Bar muscle ups
—
15 min time cap
Deadlift should be no more than 65-70% of 1RM
ACCESSORY
3 rounds: rest as needed
6-8/side Single leg RDL @3,0,1,1 (or staggered stance KB RDL)
8-10/side Single arm ring rows @3,0,1,1
45-60 Weighted plank hold
