Warmup:

50 Single Unders

25 SUs on L-leg

25 SUs on R-leg

30 Alternating Single Unders

30 Dubs or 3 attempts

10 Spider-Man Lunge

5 Inchworm to Hip Snap (see vid below, courtesy of Invictus Fitness)

10 thoracic high fives

Warmup on Rig: On rig, perform 5 reps of: Scap pull up, Kip Swings, Strict Pull Ups or Jumping Pull Ups, Kipping Pull Ups of Ring Rows

The cobra to hip snap helps teach you the optimum landing position coming up in a burpee

WOD:

For Time:

5 Rounds:

20 Double Unders

10 Push Ups

Immediately into…

4 Rounds:

30 Double Unders

10 Pull Ups

Immediately into…

3 Rounds:

50 Double Unders

10 Burpees

Immediately into…

2 Rounds:

100 Double Unders

10 Burpee Pull Ups

Video courtesy of Train FTW.  Demo of the Burpee Pull Up.  Today, we see a series of descending set couplets, one right after the other.  The common things in these, as the sets go down, the DU reps increase, and the complexity of the burpee or pull up movement increase. Best advice I can give is, try to drop into a stead rhythm on the dubs, especially as the reps increase later on. A steady pace will keep you from being out of breath on the gymnastic part of each round.  

 

Scaling Options:

Double Unders -> 2X Single Unders

 

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

 

Burpee Pull Ups -> Burpee Jumping Pull Ups

Video courtesy of State of Fitness

 

Cool Down:

Roll out lats – 1 Min per side

 

Calf Stretch – 2 Min per side