2 Rounds:

200M jog

10 Squat2Stands

10 Kickers per leg

5 Kneeling lat stretch per side

10 Over & Backs


On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows)


3 Rounds:

24 Air Squats

200M Run

8 Pull Ups

rest 2 min then…

3 Rounds:

16 Walking Lunges

200M Run

4 Chest 2 Bar Pull Ups

rest 2 Min, then…

3 Rounds:

8 Alternating Pistols

200M Run

2 Muscle Ups (ring or bar)


Score = Total work Time

Today we hit a skill increase on both squat work and pull up work. As the skill level of each movement goes up, the reps drop.  You should aim to finish each 3-rounder in about the same amount of time.  Best way to figure your score, have a running clock going (that way you also know when your rest time starts and stops).  Once you finish the final 3-rounder, take whatever time is on the clock, subtract 4 minutes, and there is your score.

Scaling Options:

Run -> 250M row

Pull ups -> Buddha Rows -> Ring Rows

Chest2Bar -> chin above pull ups

Pistols -> banded pistol(video courtesy of WODStar) -> pistol to box or bench

Muscle ups -> burpee to pull up

Cool Down:

Oly Wall sit – 2 min

Video courtesy of Albany CrossFit

Cobra pose – 2 Min

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