Friday August 28, 2026

Warmup

1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded overhead press

10 banded good mornings

:30 static hang

3 negative pullups

Mobility

Banded hamstring stretch :30/side

Banded shoulder distraction :30/side

Skill/Strength

Strict Pullups 8-10x3

Short rest between sets.  Add weight if possible, or do strict chest to bar.  Modify by doing singles, or by doing jumping pullups with a controlled negative. 

Then, spend some time warming up deadlifts for the WOD.

BB warmup

5 good mornings

5 wide stance good mornings

5 RDL

WOD

EMOM 10

Deadlift

10-1

Max dips (even rounds) / wallballs (odd rounds)

Rest 1 minute between rounds

Score is total AMRAP reps accomplished

0:00-1:00:  10 deadlifts followed by max dips

1:00-2:00:  rest

2:00-3:00:  9 deadlifts followed by max wallballs

3:00-4:00:  rest

Etc.

F:  KB SDHP 12-3; box pushups or box dips

P1:  185/125

P1.5:  155/105

P2:  135/95

C:  225/155 or more; ring dips

C+:  ring muscle ups instead of dips