Warmup:

1:00 Row

10 Alt Lunges

10 Bow to Bend

:30 Kneeling wrist stretch

1:00 Ski Erg

10 Kneeling Lat Stretch

10 Scorpions

10 Over & Backs

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

WOD:

Double EMOM Day!

EMOM 10:

Odd – AMRAP of 4 Alt DB Front Rack Lunges + 4 Dual DB Deadlifts

Even – :45 Max cals – Rower

-Rest 3:00

EMOM 10:

Odd – AMRAP of 4 Pull Ups + 4 DB Push Press

Even – :45 Max cals – Ski Erg

DB weight – 35/25

Score = total cals + total completed rounds

Video courtesy of CrossFit HQ.

All about the reps and cals today!  On the odd minutes, even though it says AMRAP, make sure to stop maybe 10 seconds prior so you can transition to the movement in the even minutes (no break between minutes).

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

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

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Thread the Needle Stretch – 1 Min per side