Warmup:

Banded 7s*

-then-

3 Rounds:

5 Bow2Bends

5 empty bar RDLs

5 hang muscle cleans

5 hang power cleans

5 Thrusters

5 OHS

-then-

5 Cobra to hip snap

2 Box get overs at WOD height

:20 Handstand Hold

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows, Kipping Pull Ups or ring rows

Videos courtesy of Mayhem Athlete. For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck Tricep extension, banded pass thrus (palms down).

WOD:

For Time:

15 OHS (95/65)

15 Burpee Box Get Overs (40”/30”)

15 DB Thrusters (35/25)

15 Power Cleans (115/75)

15 Chest2Bar Pull Ups

15 HSPUs

15 Chest2Bar Pull Ups

15 Power Cleans (115/75)

15 DB Thrusters (35/25)

15 Burpee Box Get Overs (40”/30”)

15 OHS (95/65)

Time Cap – 32 Min

Today’s WOD is inspired from the “King Arthur II” event from the Torian Pro Semifinal event. Basically, an up-and-down-the-mountain chipper.  Notice the weight changes on your bar from OHS to Power Clean.

Scaling Options:

Bar weight -> as needed

HSPUs -> Pike Push Ups off box or floor -> high kneel DB press (7/10 RPE)

C2B Pull Ups -> Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Box height -> as needed

HSPUs -> Pike Push Ups off box or floor -> high kneel DB press (7/10 RPE)

DBs -> 25/15 -> as needed

Cool Down:

Tabata Roll out

Spend :20 per body part with foam roller. Take :10 break between body parts