WARM UP – MOBILITY
Quick dynamic warm-up then;
2 rounds:
20 Banded good mornings
20 Deadbugs (10/side, no band just smooth and controlled)
8-10 False grip ring rows
10-12 Bench or box dips
WOD A
DEADLIFT X 3
Every 90s x 10 sets (5 sets each alternating – 15 mins)
A1) 5-5-3-3-3 Deadlift (Approx. percentages: 65-70-75-80-85)
A2) 2-4 Strict ring muscle-ups (Scale to spotted variations or low ring transition practice)
—
Partner up and share a barbell.
Start on opposite stations, or follow each other if you are going to be spotting.
WOD B
DIANE – STRICT
Complete for time:
21-15-9 Reps of:
Deadlift (225/155lb)
Strict Handstand Push-ups
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Deadlifts should be no more that 60-65% of your 1RM
Scale HSPU by reducing ROM or Pike variations (no kipping)
ACCESSORY
3 rounds: rest as needed
6-8/leg x Single leg Romanian deadlift (hold KB or DB in opposite hand from working leg)
16-20 x Alternating bicep curls
12-15 x Dumbbell pull-overs (lay your back across a bench, use a single heavy dumbbell)
