- RX -
For time:
50 sumo deadlift high pulls (65/95 lb)
40 ring dips
30 bar-facing burpees

- INTERMEDIATE -
For time:
50 sumo deadlift high pulls (55/75 lb)
20 ring dips
30 bar-facing burpees

- BEGINNER -
For time:
40 sumo deadlift high pulls (35/45 lb)
30 foot-assisted ring dips
20 bar-facing burpeesPost-workout:
 

1 set:
:10 mountain climbers
:10 plate hops
:10 lateral-plate hops
:30 sumo-stance air squats
:30 wide-stance inchworms
5 slow push-ups

1 set:
:10 mountain climbers
:10 plate hops
:10 lateral-plate hops
:30 counterbalance sumo-stance squats with a plate
5 slow push-ups

Accumulate:
2:00 reach, roll, and lift

For time:
50 DB sumo deadlift high pulls (20/30 lb)
40 hand-release push-ups
30 line-facing burpees
- Use two DBs.

--- If DBs are limited, have athletes perform 25 single-arm DB sumo deadlift high pulls on each arm.