Teams of 2 –

2 rounds for time of:

50 Deadlifts, 225/155 lbs

50 Shoulder-to-Overheads, 135/95 lbs

Sled Push, 135/90 lbs, 150 yd

Sled Push / 50 Front Squats, 135/95 lbs

Stimulus is moderate pacing and chipper style effort. Teams will split all reps in any fashion. Athletes should communicate with each other as to what rep scheme will work best for both partners so that they can continue chipping away at reps. For larger classes, allow some groups to start on the sled so that teams aren’t held up by alack of access to the equipment.

Talk to one another, and don’t be afraid to do more work if needed.

For quality:

Ring Skill Work

Holding, Kipping, Kip + Kick on the Rings
– 10-12 minutes-

Rings should be set high enough to where athletes feet are not in contact with the ground during full extension.
Rings shoulder width apart
Overhand Grip, No false grip
Active lats


initiate a solid kip with a steady/consistent flow (3-5 swings)
head is neutral, but dynamic.
Consistent hollow rock (head back, feet through) into superman (head through, feet back) position.
Keep feet together, be explosive with your hips and pull the rings to your stomach while aiming to keep the body as parallel to the ground as possible during the kick up.
Breathe! Don’t overstrain while keeping the body stable

Scaling Options:

Have athletes start from the beginning and progress within their limitations.