11/10/2021

For Time:

21-15-9

Deadlifts (275/185#)

Strict Ring Dips

INTERMEDIATE

For Time:

21-15-9

Deadlifts (185/125#)

12-9-6

Strict Ring Dips

BEGINNER

For Time:

21-15-9

Deadlifts (95/65#)

Box Dips

MOVEMENT SCALING OPTIONS

Deadlifts | Load, KB Deadlifts, Decrease Range of Motion

Strict Ring Dips | Band Assisted, Leg Assisted, Box Dips, Ring Push-ups

SKILL WORK & STRETCHING

• Encourage athletes to perform the skill work or stretching.

• Review the L-Sit scaling video. L-Sits may be performed from the

floor, rings, boxes, or hang.

• Use a moderate loading for the barbell that allows for unbroken

sets.

For Time:

3:00 L-Sit

- Every time you break perform 12 barbell bent over rows

Accumulate:

1:00 Banded Hamstring Stretch / Side 1:00 Couch Stretch / Side”