Warm Up:

200M run w/med ball

10 Air squats w/med ball

10 wall ball shots

Inchworm length of white box

10 kip swings on rings

S/S/S:

Back Squat w/2 sec pause at bottom of knee

5X5

Increase weight ea set

WOD:

4 Rounds:

4 Ring Muscle Ups

12 Cals Ski Erg

8 Alt Pistols

16 Cals on assualt bike (24 on Airdyne)

If there are more athletes than ski ergs, stagger heats. Reason for the cal difference in the assault bike and air dyne is the tension each gives differs.

Scaling:

MUs -> Burpee 2 C2B pull up ->Burpee 2 chin above Pull up -> Burpee to jumping pull up

Pistols -> banded*

For the banded pistol, set at hip height so when you sit back, you’re sitting in the band to assist on the pistol. If that is too easy, set band further down until it becomes challenging

Video Courtesy of: InvictusFitness

Cool Down:

Doorway stretch x 2 min per side

Roll out quads and hams – 30 passes per body part per leg