Warm Up:
4 sets
:20 double knee tucks in a plank
Rest :10
:20 alternating V-ups
Rest :10
Skill Work:
EMOM 5:
Min. 1 | 18/13-cal row
Min. 2 | 21/15-cal row
Min. 3 | 23/18-cal row
Min. 4 | 21/15-cal row
Min. 5 | 18/13-cal row
WOD:
5 rounds for time:
21/15-cal. row
12 burpee box jump-overs (24/20 in)
1 legless rope climb (15 ft)
Intermediate:
5 rounds for time:
15/10-cal. row
12 burpee box jump-overs (24/20 in)
1 rope climb (15 ft)
Beginner:
5 rounds for time:
10/7-cal. row
12 burpee box step-overs (20/12 in)
3 pull-to-stands
Movement scaling options:
Row: Reduce volume, sub with a ski, bike, or run
Burpee Box Jump Overs: Reduce height, box step-overs
Legless Rope Climbs: Reduce height (10 ft), rope pulls
Alternate Workout:
5 rounds for time:
21/15-cal. row
12 burpee box jump-overs (24/20 in)
5 strict pull-ups
Cool down:
3 sets
20 banded pull-aparts
:30 wrist extension stretch / arm