Warm Up:
2 sets:
5 x [1 inchworm + 2 shoulder taps + 1 push-up]
:30 band pull-aparts
10 hollow rocks
10 Superman arch ups
10 ring rows
Specific Warm-Up:
EMOM 3:
2-5 chest-to-bar pull-ups or chosen scaled variation
WOD:
5 rounds for time:
25 KB swings (35/53 lb)
10 chest-to-bar pull-ups
Intermediate:
5 rounds for time:
25 KB swings (35/53 lbs)
10 kipping pull-ups
Beginner:
5 rounds for time:
25 KB swings (18/26 lb)
10 jumping chest-to-bar pull-ups
Home Workout:
5 rounds for time:
25 dumbbell swings (35/50 lb)
10 up-down to a target (12 in)
– Use one dumbbell.
Movement scaling options:
Kettlebell swings: Load, Russian kettlebell swings, kettlebell sumo deadlift
Chest to bar pull-ups: Kipping pull-ups, jumping chest-to-bar pull-ups, ring rows
Post-Workout Skill Work:
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.