30 Single unders

10 Pushup2downward dog

10 Spider-man Lunge

30 single unders or 15 double unders

On Rig:

5 Scap Pull Ups

5 Kip Swings

5 Kipping Pull ups or

5 Buddha Pull ups on rings

Barbell Warmup: With an empty bar and snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, BTN push jerk (Still in snatch grip), high hang power snatch, power snatch from mid shin.


5 Rounds:

5 Power Snatch (135/95)

10 Chest to Bar Pull-ups

20 Cal Ski Erg

40 Double Unders


If no Ski Erg – 20 Barbell Evil Wheels


Video courtesy of Invictus Fitness.  So, for those doing the WOD on base, bringing the Ski Erg back into the rotation.  For those stuck at home, Barbell Evil Wheels (or use an ab roller wheel) is a good replacement (1 rep per cal), for Evil Wheels, vid below (courtesy of Constantly Varied Gear).



Scaling Options:

Bar weight -> 115/80 ->95/65 -> as needed

C2B Pull Ups -> Chin Above Pull ups -> Buddha Pull ups -> Ring Rows -> Table Rows

DUs -> 40 Penguin Hops -> 80 Single Unders


Cool Down:

Calf Stretch – 1 Min per side


Hang from pull up bar – 1 Min

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