- RX -
AMRAP 12:
12 ring dips
12 sumo deadlift high pulls (75/115 lb)

- INTERMEDIATE -
AMRAP 12:
9 ring dips
12 sumo deadlift high-pulls (65/95 lb)

- BEGINNER -
AMRAP 12:
12 foot-assisted ring dips
12 sumo deadlift high-pulls (45/65 lb)

3 sets:
1:00 bike, row, ski, or jump rope
- Rest :15 between sets.

2 sets:
:20 unweighted good mornings
:20 knee push-ups
:20 supermans
:20 hollow rocks
:20 foot-assisted ring dips

1 set:
1:00 doorway pec stretch/side
1:00 couch stretch/side

AMRAP 12:
12 push-ups on DBs
6 right-arm DB sumo deadlift high pulls (35/50 lb)
6 left-arm DB sumo deadlift high pulls
- Use one DB for the SDLHP and two for the push-ups.