Warmup:

Grab light DB

200M jog

5 DB Deadlifts per side (DB between feet)

3 Wall Walks

5 Db High Pulls Per Side

5 Hang DB Power Cleans per side

30 sec handstand hold

6 Alt DB Snatch

On Rig: On the Pull Up rig, active hang for 30 seconds, then 5 reps of: Scap Pull ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows, then 3 Chest2Bar Pull Ups or 3 more advanced ring rows

WOD:

EMOM 12:

Odd 16 KB Walking Lunges (35/25)

Even 6-8 Hand Stand Push Ups

Rest 3 Min, then…

AMRAP 12:

10 Alt DB Snatch (50/35)

5 Chest 2 Bar Pull Ups

Each WOD scored separately

Video courtesy of The Active Life. Little 2-fer Thursday action for ya! In the EMOM, again, any time left over in a given minute is rest. Keep the body moving during the AMRAP!    For single KB OH walking lunges.

Scaling Options:

KB weight -> 25/20 -> as needed

Strict HSPUs -> Kipping HSPUs -> Pike push ups off box -> Pike push-ups off ground

DB weight -> 35/25 -> as needed

C2B -> Chin above Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows

Cool Down:

Couch Stretch – 2 Min per leg

Thread the Needle Hold – 1 Min per side