Warmup:

10 Box step ups

5 Cobra2Downward Dog

5 Cobra 2 Hip Snap

5 Box Jumps

3 Burpees

6 Box jump Overs

On Rig: On the pull up rig, perform 5 reps of: Scap Pulls, Kip Swings, Kipping Knee Raise, Toe2Bar, Kipping Pull ups or move over to Buddha Pull ups or Ring Rows

WOD:

EMOM 36:

Min 1 – 10 Burpees

Min 2 – 8 Box Jump Overs (24”/20”)

Min 3 – 45 Sec Plank Hold

Min 4 – Pulling skill of your choice*

* For the skill, choose between ring rows, buddha pull ups, kipping pull ups, strict pull ups, butterfly pull ups, Chest2Bar Pull Ups, Muscle Ups, Toe2Bar, etc…  Pick the rep scheme, but stick with it each time you do the movement.

Pic courtesy of Pintrest.  So, minutes 1-3 on this EMOM are pretty self-explanatory.  For the 4^th min, this is athlete’s choice of pulling movements.  It will be based off your skill.  If you still don’t have pull ups, work ring rows or Buddha Pull Ups to build strength.  If you want to let the body feel going from dead-hang to chin above the bar in either strict or kipping, but are still working strength or skill, try banded pull ups.  If you have pull ups, you could pick a challenging number per round to hit, or work more advanced versions (chest2bar, butterfly) or work towards muscle ups.  Or, if you feel your Toe2Bars/Kipping Knee Raises need some work, focus on those.  But make each 4^th minute count!

Scaling Options:

Box height -> 20/26 -> as needed

Cool Down:

Cobra Pose -2 Min

Kneeling Lat Stretch – 1 Min per side