Warmup:

2 Min row

8 Back Roll to V-Sit

10 Iron Cross

10 Laying Thoracic Rotations – See video below, courtesy of The Active Life

10 Bow2Bends

10 Cherry Pickers

10 Hollow Rocks

On Rig: On the Rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows), Toe2Bars (or Kipping Knee Leg Raise).  Once done, warmup on Deadlifts

S/S/S:

Deadlift

5X5

Increase weight ea set

Video courtesy of Starting Strength. Our pulling motion goes back to the basics for strength building.  Good, ol’ fashion Deadlifts!  Brace your core throughout the lift and don’t let the body roll forward.  Focus on driving the ground away from you rather than pulling the weight off the ground.

WOD:

15 Min AMRAP:

12 Toe2Bar

25 Ab Mat Sit Ups

7 Burpee to Kipping Pull Ups (Muscle Ups for RX+)

Core killer today for sure!  Keep the Toe2Bars as smooth as possible, use the Ab Mat Sit Ups, as just a small recovery for your shoulders before jumping into either the Burpee to Kipping Pull Up (RX) or the Muscle Up (RX+).  If you do the muscle ups, they can be bar or ring.

Scaling Options:

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar -> V-Ups

Ab mat Sit ups -> feet anchored

Burpee kipping pull ups -> burpee to jumping pull ups

Cool Down:

Dead hang on pull up bar – accumulate 2 min of hang time

 

Banded shoulder external rotation Stretch – 1 Min per side

Video courtesy of Barbell Shrugged