“Based On”

AMRAP 16
2 Rope Climbs
4 Deadlift
8 HR Push Ups
24 Double Unders

Weight: 275/185

AMRAP 16
4 Strict Pull Ups
4 Deadlift
8 HR Knee Push Ups
8 Attempts

Weight: 185/135

AMRAP 16
6 Upright Ring Rows
4 Deadlift
8 Bench Push Ups
30 Single Unders

Weight: 135/95

WOD GUIDANCE & GOALS
Rope Climbs!! Two climbs will take less than :30, so when you choose a scaling option pic a movement and rep scheme that will match the stimulus. Every round the deadlifts should be unbroken, so choose a weight that is heavy but manageable for four reps. Challenge yourself on the push ups, try to do all 8 on your toes even if it takes a while. And because the workout is an AMRAP, do attempts or double under, only default to singles if necessary. Target 7 rounds.

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