8 Box step ups

10 Pushup2Downward Dog

10 Thread the Needle

5 Scap Pull ups

5 Kip Swings

5 Box Jumps

10 Plank shoulder taps

5 pull ups

2 Wall Walks


30 Min EMOM:

Min 1 – 2 Pull Up

Min 2 – 2 Box Jump (24″/20″)

Min 3 – 2 Handstand Push Up


*Add 2 Reps every time you come back to a movement.  IF you are unable to meet the rep count of a given movement, drop down to last successful rep set the next time you come back to the movement, and stay at that rep count for the rest of the WOD.

Video courtesy of The CrossFit Affiliate Programming page.  Some good HSPU efficiency tips. Progressing Bodyweight Ladder to start off the week!  Every time you come back to a movement, you add 2 reps.  If you are unable to finish the reps of a given minute, at the end of that minute, move on to the next movement, but when you come back to the movement you failed at, drop down to the reps of the last successful round you got.  Ex: I get to the round of 10 pull ups, but can get 10 in the minute.  The next time I come back to pull ups I drop to 8 reps.  Should I fail again at 8 reps, I drop to 6 the next time I hit pull ups.  This rule will go for each movement.  To avoid hitting failure, use the lower-rep sets to dial in movement efficiency so when the reps get high, you can depend more on efficient movement instead of muscling your way through

Scaling Options:

Pull Ups -> Buddha Pull Ups -> Ring Rows

Box height -> 20/16 -> as needed

HSPUs -> Pike Push Ups off a box -> Pike Push ups off the floor -> Hand-release push ups

Cool Down:

Thread the Needle – 1 Min per side


Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW

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