Warmup:

:30 Jump Rope

10 Calf Pedals in Down Dog

10 Kneeling Lat Stretch

5 Med Ball Squats

5 Med Ball Push Press

5 Shuttle Runs

10 Over & Backs

10 Huggers

10 KB Deadlifts

5 Russian KB Swings

:30 Jump Rope

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows

WOD:

12 Min AMRAP:

6 Chest2Bar Pull Ups

12 Wall Ball Shots (20/14)

24 Double Unders

-4 Min Break-

12 Min AMRAP:

6 Handstand Push Ups

12 Russian KB Swings (55/35)

5 Shuttle Runs

*1 Shuttle Run = 25′ down + 25′ back

Video courtesy of Train FTW.

Back-to-back AMRAPs to get your Tuesday going!  Aim for 6+ rounds per AMRAP.

Scaling Options:

Chest2Bar -> Chin Above-Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Bar Muscle Ups)

Dubs -> 50 Single Unders

HSPUs -> Pike Push ups off box or floor -> Kneeling DB Shoulder Press

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

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Kneeling Lat Stretch – 1 Min per side