Warmup:

200M jog

Walking Knee Hugs 30’

High Knees 30’

Heel to Toe 30’

A-Skip 30’ *

B-Skip 30’ *

5 Cobra to Down Dog

5 Cobra to Hip Snap

10 Kneeling Lat Stretch

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

Video courtesy of Runify.

WOD:

5 Rounds:

400M Run

15 Burpee to Kipping Pull Up

Time Cap: 25 Min

Video courtesy of Mayhem Athlete.

Be aggressive, but not sprinting on your runs, then steady movement on the burpee to kipping pull ups.

Scaling Options:

Run -> 500M Row

Burpee to Kipping Pull Up -> Burpee to Jumping Pull Up -> Burpee to 6” jump

(ELITE: Do w/vest)

Video courtesy of OPEX Fitness. Quick demo of burpee to jumping pull up

Cool Down:

Scorpion Pose – 1 Min per side

Spider-Man Lunge hold – 1 min per side