15-12-9 reps for time of:
Sumo deadlift high pulls
Chest-to-bar pull-ups
Men: 135 lb.
Women: 95 lb.
Scaling
This is a moderately heavy and quick workout. Reduce the load on the sumo deadlift high pull and modify the pull-up to keep this in the 5- to 6-minute range.
Intermediate Option
15-12-9 reps for time of:
Sumo deadlift high pulls
Chin-over-bar pull-ups
Men: 115 lb.
Women: 75 lb.
Beginner Option
15-12-9 reps for time of:
Sumo deadlift high pulls
Jumping pull-ups
Men: 65 lb.
Women: 45 lb.
