Warmup:

Grab light med ball

2 Rounds:

200M jog w/med ball

10 med ball deadlifts

5 med ball cleans

5 burpee over med ball

Then…

On Rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups

Barbell warmup:>With an empty bar, and in Clean grip, perform 5 reps of: RDLs, Dip/Shrug, Dip/Shrug/Hi Elbows, High Hang Power Cleans, Power Clean from Shin

WOD:

For Time:

10 Power Cleans (175/120)

20 Pull Ups

30 Burpee Over Bar

40/35 CAL Row

50 Wall Balls 20/14

40/35 CAL Row

30 Burpee Over Bar

20 Pull Ups

10 Power Cleans (175/120)

Pic courtesy of Joshua T. Waite.  Nothing better for a Thursday than a little up-and-down-the-mountain.  Try to limit your resting to transition time between movements.

 

Scaling Options:

Bar weight -> 155/100 -> 135/95 -> as needed

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

Med ball weight -> 14/10 -> as needed

Cool Down:

Kneeling Lat Stretch – 1 Min per side

 

Oly Wall Sit – 3 Min