Warmup:

1:00 Echo Bike

10 Box step ups

10 Scap Pull Ups

5 Cobra to Down dog

5 Beat Swings

5 Cobra to hip snap

5 Kipping Knee Raise

5 Box Jumps

5 Kipping Pull Ups or Ring Row

WOD:

EMOM 30:

Min 1 – :45 Max Reps Pull Ups

Min 2 – :45 Max Reps Box Jumps (24″/20″)

Min 3 – :45 Max Reps Toe2Bars

Min 4 – :45 Max Reps Burpee to 6″ Target

Min 5 – Rest

Goal – 12-8 Reps per section

Video courtesy of Train FTW.

So, if you are a gymnastics ninja and you want to push the limits, go full send per round.  But, if pull ups and Toe2bars are still a work in progress, use each 45 second segment as good practice on form.  I would rather see you get a lower number with good form than let form go south just for a higher number.

Scaling Options:

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

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Cool Down:

Cross-body Lat Stretch – 1 min per side

Kneeling Shoulder Stretch on Box – 2 Min