Warmup:

3X:

:30 Echo Bike

10 Cossack Squats

5 Cobra to Down Dog

10 Glute Bridge Raise

3 Cobra to Hip Snap

5 Scap Pull Ups

-then-

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

-then-

3 Sets:

3 Burpees

5 Kip Swings

5 Back Squats (increase weight ea set)

S/S/S:

Back Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

We take it old-school for our Squat variation this cycle with some classic Back Squats.  Keep the back nice and flat and get nice and heavy on these today!

WOD:

EMOM 16:

Odd Minute – 12/9 Cal Echo Bike

Even Minute – 8 Burpee to Kipping Pull Up

Videos courtesy of OPEX Fitness.

The goal here is finish the work in roughly 35-45 seconds each minute.

Scaling Options:

Burpee to Kipping Pull Up -> Burpee to Jumping Pull Up

Cool Down:

Couch Stretch – 1 Min per side

Scorpion Stretch – 1 Min per side