Warmup:

3 Rounds:

5 Cal Row/Bike

5 Pushup2Downward Dog

5 Bow2Bends

5 Kip Swings on rig

Then…

On rig:

30 sec dead hang

5 kipping pull ups or attempts

WOD:

4 Sets

AMRAP 4:

10/7 Cal Bike (or 12/9 Row)

10 Pull Ups

-Rest 3:00 between Sets-

 

Video courtesy of Invictus Fitness.  Some good nuggets on kipping and butterfly pull ups.  As with any AMRAP, the goal should be to keep moving through the whole time.  With this one having rest period between, maybe try kicking up the pace towards the end.  Also, each set starts back at the beginning with the row/bike

 

Scaling Options:

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

 

Cool Down:

Kneeling Lat Stretch – 1 Min per side

 

Banded Hamstring Stretch – 1 Min per side