Warmup:

400M Jog

10 Pushup2Downward Dog

10 Spider-man Lunge

10 Box Step Overs

10 Knee hugger to hip opener

3 Burpee box jump overs

Pull Up warmup: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Jumping Pull Ups, Jump to Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows.  If doing table rows, practice table rows

WOD:

For Time:

30′ Burpee Broad Jump

25 Box Jump Overs (24/20)

20 Alt Pistols

15 Hand Release Push Ups

10 Burpee Kipping Pull Ups

5 Muscle Ups (Bar or Ring)

10 Burpee Kipping Pull Ups

15 Hand Release Push Ups

20 Alt Pistols

25 Box Jump Overs

30′ Burpee Broad Jump

Video courtesy of Train FTW.  Demo of the Burpee to Kipping Pull Up.  Follow the set-up and execution mentioned here.

Today is a nice Up-and-down-The-Mountain to finish off the week!

 

 

Scaling Options:

Box height -> 20/16 -> as needed

Pistols -> banded* ->to box** (videos courtesy of Invictus Fitness and Max-Level Fitness, respectively)

 

 

Burpee Kipping Pull Ups -> Burpee Jumping Pull Up (video courtesy of State of Fitness) -> 10 burpees and 10 ring rows

 

Muscle Ups -> Burpee to kipping pull up -> Burpee to Jumping Pull Up -> 5 Push ups and 5 ring rows

 

Cool Down:

Lat stretch – 1 Min per side

 

Child’s Pose – 2 Min