Deadlift Interaction with Muscle Ups

Level II

Warm-Up:
10 min x
Row 250m
15 KB Swings
10 Hollow Rocks
5 Burpees

Part 1: Oof, that’s heavy!
10 min to build your deadlift to a heavy 3-rep (around 75-85%)

Part 2: CrossFitters do it longer…
12 min AMRAP
3 Deadlift at your heavy 3
Max reps unbroken muscle ups
– if you don’t have muscle ups, you can substitute max reps ring dips, and if you don’t have ring dips you can substitute max reps push ups
– score is total reps of your gymnastics movement

Part 3: Suck it, Abs!
Tabata Hollow Rocks
+
Tabata AbMat Sit Ups
Level I

Warm-Up
3 Rounds
20 Walking Lunges
10 Strict Press (empty barbell)
10 Ring Rows

Gymnastics:
Strict Pull Up – Build to a difficult 5-rep pull up
– At your 5 rep difficulty, attempt to do 3-5 reps EMOM x 10
– If at any point during the EMOM you can’t complete 3 reps unbroken, switch to sets of ring rows (6-12 reps) EMOM for the remaining rounds

WOD:
8 min AMRAP
10 Abmat Sit Ups
10 Push Ups
10 KB Sumo Deadlift High Pull
+
Run 800m
+
3 Rounds
9 Burpees
18 Thrusters – 45/35#
+
50 Hollow Rocks

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