WOD

DYNAMIC WARM-UP | 8:00

1 set:

:30 jump rope

5 inchworms

10 Samson stretch lunges

10 ring rows

:30 plank hold

1 set:

:30 jump rope

5 inchworms

10 alternating Cossack squats

10 challenging ring rows

:30 sit-ups

– Walk the feet forward to increase the difficulty of the row.

RX

For time:

150 double-unders

125 air squats

100 sit-ups

75 push-ups

50 pull-ups

25 deadlifts (170/250 lb)

SCORE: TOTAL TIME

INTERMEDIATE

For time:100 double-unders

100 air squats

75 sit-ups

50 push-ups

35 pull-ups

25 deadlifts (115/175 lb)

SCORE: TOTAL TIME

BEGINNER

2 rounds for time:

50 single-unders

30 air squats

25 sit-ups20 push-ups from the knees15 ring rows10 deadlifts (55/75 lb)

STRETCHING | 4:00

1 set1:00 child’s pose1:00 banded shoulder stretch/arm

ABOUT THE WORKOUT

INTENDED STIMULUS

• 15:00-22:00.

• High-rep bodyweight movements to target muscular endurance.

• Moderate-to-heavy deadlifts in 2-3 sets; challenge capacity at heavier loads while in a fatigued state.

• Fast pace through the double-unders, air squats, and sit-ups.

• Strategically break up the push-ups and pull-ups to reduce fatigue and risk of hitting failure.

• All movements complete in 3:00-4:00.