Warm Up
3 Rounds
10 Cal bike
10 push ups
10 pull ups

Meet at the board. Go over sumo deadlift high pull technique and progressions. review the push press

Grab a bar. Coach led sumo high pull progression

EMOM
0-2  10 Sumo deadlifts
2-4  10 sumo deadlift plus shrug
4-6  8 full sumo deadlift (deadlift plus shrug, plus high pull)
6-8 10 Push press

Strength
5 sets of 3 (more sets if you want) to find a heavy 3 reps of push press.

Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.
Post rounds completed to comments.
Compare to 161102.

Related:
• CrossFit WOD 180228 Tips With Rory McKernan
• The Sumo Deadlift High Pull
• The Push Press

Scaling
This weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if one round takes you longer than 1 minute.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses

Men: 115 lb.
Women: 75 lb.

Beginner Option
Complete as many rounds as possible in 7 minutes of:
7 sumo deadlift high pulls
7 push presses

Men: 75 lb.
Women: 55 lb.

Warm Up,
3 Rounds
200 meter row, 10 wall balls

Long wod today, especially if you were here yesterday. No strength, plus we are deloading from squats and milk.

Strength/Skill- spend 15-20 minutes learning muscle up progressions and drills. Not close to muscle up.. or dont have a pull up.. no problem… work on the negative part of pull ups or strict banded pull ups.

*If you don’t have muscle ups, practice this. https://www.youtube.com/watch?time_continue=20&v=R5SoxwHoaYo

If you have kipping muscle ups, but not strict. Practice this as strict as you can.. raise the rings if you are close.
https://www.youtube.com/watch?time_continue=221&v=asnC95pkVjw

Or… l sit muscle ups from the ground on a set of low rings

*Athletes with muscle ups, practice your strict muscle ups.

For time:
Row 2,000 meters
100 wall-ball shots
20 muscle-ups

Men: 20-lb. ball
Women: 14-lb. ball

Scroll for scaling options.
Post time to comments.

Related:
• CrossFit WOD 180227 Tips With Rory McKernan
• The Wall Ball
• The Muscle-Up
• Read: The Muscle-Up

Scaling
Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.

Intermediate Option
For time:
Row 2,000 meters
75 wall-ball shots
10 muscle-ups

Men: 14-lb. ball
Women: 10-lb. ball

Beginner Option
For time:
Row 1,500 meters
50 wall-ball shots
20 ring rows

Men: 10-lb. ball
Women: 6-lb. ball

10 rounds for time of:
1 power snatch
3 overhead squats

Men: 185 lb.
Women: 125 lb.

Scroll for scaling options.
Post time to comments.

Related:
• CrossFit WOD 180225 Tips With Rory McKernan
• The Power Snatch
• The Overhead Squat

Scaling
This workout contains a high volume of weightlifting at a moderately heavy load. Reduce the weight but try to perform the prescribed reps. Today’s workout offers a good opportunity to focus on mechanics in your snatch and overhead squat.

Intermediate Option
10 rounds for time of:
1 power snatch
3 overhead squats

Men: 135 lb.
Women: 95 lb.

Beginner Option
10 rounds for time of:
1 power snatch
3 overhead squats

Men: 75 lb.
Women: 55 lb.