Warmup:

1:00 Ski Erg

10 Huggers

10 Spider-Man Lunge

10 Squat2Stands

10 Thoracic High Fives

1:00 Jump Rope

10 Scorpions

20 Calf Pedals in Down Dog

1:00 Echo Bike

10 Kneeling Lat Stretch

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups of Ring Rows

WOD:

EMOM 5:

:30 Max Cal Echo Bike

EMOM 5:

:30 Max Reps – Pull Ups

EMOM 5:

:30 Max Reps Double Unders

EMOM 5:

:30 Max Reps Push Ups

EMOM5:

:30 Max Cals Ski Erg

Score = total cals + total reps

Video courtesy of Mayhem Athlete.

Today is about good consistency in movement in a quick burst.  Aim to keep the body moving during the 30 seconds of work in each minute. For the gymnastics movements, you don’t have to go unbroken for the full 30 seconds.  Listen to the body and hit manageable chunks that will allow you to recover quick and knock out more reps.

Scaling Options:

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

Push Ups -> off bench (ELITE: Handstand Push Ups)

Cool Down:

Doorway Stretch – 1 Min per side

Lat Stretch on rig – 1 Min per side