WARM UP – MOBILITY
2 rounds: 200m run + Dynamic joint rotations + warm-ups
P-chain stretch + activation
Tech: Deadlift + Kipping pull-up / burpee pull-up
WOD A
10-12 mins:
Slowly build to or just above working weight for deadlift (4-5 sets of 3-5 reps)
Between sets: Skill, practice, play with kipping pull-ups, and/or Bar muscle-ups / BMU progressions.
WOD B
*Rankel*
AMRAP 20 Minutes:
6 Deadlifts (225/155)
7 Burpee pull-ups
10 Kettlebell swings (32/24kg)
Run 200 meters
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Optional: Partner up with someone using the same barbell weight to share a bar and stagger start by 60s.
COOL DOWN
Cool down, Roll out, Stretch, Mobilize, and/or work on a weakness
