Warmup:

200M jog

High Knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

High-Skip 30’ and back

100’ Single-arm KB front rack carry (switch arms every 25’)

On rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Row, Kipping Pull Ups or Ring Row

WOD:

30 Min AMRAP:

100′ Dual KB Front Rack Carry (50/35)

400M Run

10 Pull Ups

Goal+ 4+ Rounds

Video courtesy of Central Athlete.

With this AMRAP being a bit longer, try to stay at the same pace from the beginning all the way through the end.  Trying to sprint at the get-go will just leave you sucking wind by about the 5-min mark.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/50)

Run -> 500M Row (ELITE: Run w/vest)

Pull ups -> Strict banded -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Lat Stretch on Rig – 1 Min per side

Single Leg Forward Fold – 1 Min per side

Video courtesy of 810 CrossFit