Strength / Skillwork

Sumo Deadlift
5×5
Start @ 30% of 1RM Deadlift, build up. Try to avoid alternating grip. Build up a strong position for SDHP.

WOD

Progression AMRAP Chipper
Run 200m
10 Burpees
20 Ground to Overhead w/ Barbell
30 Pull-ups
40 Wall Balls
30 Box Jumps
20 Dips
10 HSPU
5 Ring M/U (Rx+ only)

0 – 2:00 perform as much of the Chipper as possible
Rest 2:00 – 4:00.
4:00 – 7:00 perform as much of the Chipper as possible from the beginning again.
Rest 7:00 – 10:00
Finally start and complete the whole chipper For Time. Subtract 10:00 from your final time.
[Remove :02 for every rep during 2:00 and 3:00 AMRAPs from Final time.]

Competitor: 115/75# BB, 30/20# MB, 30/24″ Box, Ring Dips
Athlete: 95/65# BB, 20/14# MB, 24/20″ Box, Bar Dips, 1-abmat HSPU
Fit: 75/45# BB, Ring Row, 14/10# MB, 20/16″ Box, Bench Dips, Shoulder Push-ups