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

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)

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