Warmup:

3Xs through:

200M jog

5 Single Arm Ring Rows ea

10 Reverse lunge w/twist

5 Cobra to Down Dog

3 Cobra to Hip Snap

:10 Active Hang on rig

Then…

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

S/S/S:

Every 2 Min for 10 Min:

10 DB Renegade Rows*

Athlete chooses weight.  Can move up every set or stay the same.

*1 rep= push up + row left arm + push up + row right arm

Video courtesy of Functional Bodybuilding.

Taking a little time to work some push/pull prior to the WOD. As stated above, one rep = 1 push up + row left arm, 1 push up + row right arm. During the rows, keep your hips as square as possible (don’t let the body twist).

WOD:

18-15-12-9-6-3*:

Burpee to Kipping Pull Ups

*50’ Dual KB Front Rack Lunge (55/35) After Each Round

Videos courtesy of OPEX Athletics.

Best advice I can give is find a steady pace in the burpee to kipping pull ups. There is no real way to sprint through these, but the smoother your transition from one piece to the next, the less energy you’ll waste.

Scaling Options:

Burpee to Kipping Pull Up -> Burpee to Jumping Pull Up (beyond reach) -> Burpee to Jumping Pull Up (bar even w/middle of forearm) (ELITE: Bar Muscle Ups)

Second video courtesy of Movement Link

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Kneeling Lat Stretch – 1 Min Per side

Scorpion Pose hold (feel stretch in chest) – 1 Min per side