400M jog

Inchworm 30’

Side lunge 30’

Spider-Man Lunge 2 Samson 30’

Heel2Toe 30’

Crab walk 30’

Bear crawl 30’

30 sec Handstand Hold

3 Wall Walks

On Rig:On rig, perform 5 reps of: Scap pull up, Kip Swings, Strict Pull ups, Kipping Pull Ups, Toe2Bar, Kipping Pull ups, Burpee to Kipping Pull Up  (see video below, courtesy of OPEX Fitness)




50 Push Ups


4 Rounds:

20 Toe2Bars

15 HSPUs

10 Burpee to Kipping Pull Ups



50 Sit Ups

Don’t suggest doing the 50 push up Buy-In unbroken (unless you’re a gymnastic ninja) as there will be tons of shoulder strain coming in this WOD.


Scaling Options:

Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups

HSPUs -> Pike Push Ups off box -> Pike Push Ups off the floor -> Hand Release Push Ups

Burpee to Kipping Pull Ups -> Burpee to Jumping Pull Up*

Sit ups -> feet anchored

Video courtesy of The State of Fitness.  Demo of burpee to jumping pull ups


Cool Down:

Cobra Pose – 1 Min


20 slow and controlled Thread the Needle

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