Warmup:

2 Rounds:

5 Inchworm push ups

3 vertical jumps

5 single-arm ring rows

5 Cobra to hip snap – see video below, courtesy of Invictus Fitness

Then…

2 Rounds:

10 sec bottom of ring dip hold

10 sec top of ring dip hold

WOD:

EMOM 32:

Min 1 – 6 Burpee to Kipping Pull Ups

Min 2 – 8 Strict Ring Dips

Min 3 – 6 Box Jumps (30″/24″)

Min 4 – 8 Handstand Push Ups

Videos courtesy of OPEN Fitness and Train FTW, respectively.  Quick demos on the Burpee to Kipping Pull up and the Strict Ring Dip. Looking for increasing our ability to move our body through space today.  Each minute’s work will tackle a different version of that goal.  Minute one focuses on hip flexion (coming off the ground in a burpee and back side of the kip in a kipping pull ups) and extension (jump to the bar).  Minute two is building raw shoulder and triceps strength.  Minute 3 generating as much force as possible on a hip extension to hit a higher box jump.  Finally, minute 4 focuses on core stability and shoulder strength in a handstand, as well as hip power in a kipping handstand push up.

Scaling Options:

Burpee to kipping pull up -> burpee to jumping pull up (video courtesy of OPEX Fitness)

Ring dips -> stationary dips -> box or bench dips

Box height -> 26/22 -> as needed

HSPUs -> Pike push up off box -> pike push up off floor -> high kneel DB press

Cool Down:

Thread the Needle – 1 Min per side

 

Banded Tricep Stretch – 1 Min per side

Video courtesy of RFT Coaching