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Warmup:

Grab 2 light Dumbbells and a box

Rounds of 5-4-3-2-1:

Hand-release Push Ups

DB Row (see video below, courtesy of Functional Bodybuilding)

Box step Ups (each leg)

Jumping Lunges (each leg)

Then…

On rig – Perform 5 reps of: Scap Pull Ups, Kip Swings, 3-5 Strict Pull Ups or ring rows, 5 Kipping Pull Ups or ring rows.  On wall, hold 30-sec Handstand Hold.  Then perform 5 Wall Walks

 

 

WOD:

30 Min EMOM:

Min 1 – 2 Pull Up

Min 2 – 2 Box Jump (24″/20″)

Min 3 – 2 Handstand Push Up

Increase by 2 reps every time you come back to a movement.

If you hit failure, keep going with the last number of successful reps completed until minute 30.

As with any EMOM, any time left over in a given minute will be rest.  But, don’t get too used to the good amount of rest you’ll get in the first couple of minutes.  As the reps go up, the rest will decrease.  As stated above, if you hit a minute where you can’t finish the required number of reps, when you come back to that movement, hit the number of reps you were last successful in for the remainder of the WOD every time you come back to that movement.  Ex. When I get to the round of 14 HSPUs, I only get 13 finished before the end of the minute.  The next time I come back to HSPUs, I’ll only hit 12 (the last successful round I did), and hit it for any remaining HSPUs sets.

 

Scaling Options:

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

Box height -> 20/16

HSPUs -> Pike Push Ups off Box -> Pike Push Ups off ground -> Hand Rel Push Ups

Courtesy of NotKrisRoe.  Quick demo of Buddha Pull Ups

Video courtesy of Black Iron Gym.  Demo of Pike Push Up off a box.

 

Cool Down:

Pigeon Pose on box – 30 sec per side

Kneeling shoulder stretch on box – 1 Min

Video courtesy of Train FTW.

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