WARM UP:
Assault Bike or Rowing: 2-3 minutes at an easy pace to get the heart rate up.
Leg Swings: 10 per leg (front-to-back and side-to-side).
Arm Circles: 10 forward, 10 backward.
Cat-Cow Stretch: 5 slow cycles.
Barbell Deadlift Prep: Perform 2-3 sets of 5-7 reps with light weight (start with the barbell or 135#).
Ring Pull-Up Prep: Perform 5-8 scapular pull-ups to activate your lats.
Follow with 5 assisted pull-ups or negatives to warm up the movement.
Box Jump Prep: 6 step-ups (each leg) on the box you’ll use. 5-6 easy box jumps at a lower height, gradually increasing to your working height.
WOD:
5 Rounds for Time:
- 5 Deadlifts @ 315#
- 8 Ring Pull-Ups
- 10 Box Jumps (24/20)
ACCESSORY WORK:
- Shrugs: 4 sets of 12-15 reps @ moderate-heavy weight
- Bench Press: 4 sets of 8-10 reps
- Biceps Curls: 4 sets of 12-15 reps (use dumbbells or barbell)
- Triceps Dips: 4 sets of 10-12 reps (use rings, parallel bars, or a bench)