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
Joint Strike CrossFit 