Warmup:

Twisting lunges 30’

Inchworm 30’

Side lunge 30’ and back

1:00 row

10 Cossack Squats

10 Alt toe touch in down dog

On rig – Perform 5 reps of: scap pull ups, beat swings, kip swings, strict pull ups, kipping pull ups

Super Squat Hip Sequence – Video courtesy of Mobility WOD

WOD:

30 Min AMRAP:

10 Dual KB Front Rack Lunge (55/35)

15 Pull Ups

10 Cal Row

20 Dual KB Front Rack Lunge (55/35)

15 Pull Ups

20 Cal Row

Etc… add 10 Lunges and Cals every round (pull ups always stay at 15)

Video courtesy of train FTW.

For the Front Rack Luges, they can be walking or in-place.  As mentioned above, every round, add 10 reps to the lunges and 10 cals to the row, but always stay at 15 pull ups.

Scaling Options:

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

Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Pigeon Pose – 1 Min per side