Warmup:

1:00 Jump Rope

10 Cherry Pickers

10 Alternating Toe Touch in Down Dog

20 Calf Pedals in Down Dog

10 Iron Cross

10 Scorpions

5 Back Roll to V-Sit

10 Scap Pull Ups

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Sumo stance good mornings, sumo deadlifts

WOD:

EMOM 30:

Min 1 – 45 Double Unders

Min 2 – 10 Strict Pull Ups

Min 3 – 6 Sumo Deadlifts*

*Start at 50% of 1RM.  Add weight as you feel capable

Video courtesy of Barbell Brigade.

Look to have your posterior chain as well as back and arms have a pretty good pump/burn by the end of this one, and please stretch out the calves after this one…

Scaling Options:

Dubs -> 90 Single Unders

Strict Pull Ups -> Banded Strict Pull Ups, Toenail Pull Ups -> Buddha Pull Ups -> Ring Rows

Video courtesy of Train FTW.

Cool Down:

Calf Pedal in Downward Dog – 20 pedals per leg

Kneeling Lat Stretch – 1 Min per side