Warmup:

3 Rounds:

1:00 Row (increase pace ea round)

5 Push Ups on top of DBs

5 Light DB deadlifts

5 Light DB Push Press

2 Broad jumps

-Then…

On Rig – Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

WOD:

3 Rounds For Time:

100’ Burpee Broad Jump

50/40 Cal Row

30 Pull Ups

Time Cap: 30 Min

Video courtesy of Train FTW.

Scaling Options:

Burpee Broad Jump -> Burpee + two steps -> Up/down + 2 steps or hop

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

Cool Down:

Spider-Man Lunge – hold for 1 min per side

Kneeling Lat Stretch – 1 Min per side