Warm-Up:
2-3 Sets:
:20 single unders
5 leg swings per side
10 alternating overhead lunges
2-3 sets:
:20 double-unders or attempts
5 scap pull-ups or 5 ring rows
10 shoulder presses
10 front squats
10 kip swings
RX WOD: 22.3
For time:
21 pull-ups
42 double-unders
21 thrusters (65/95 lb)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (75/115 lb)
15 bar muscle-ups
30 double-unders
15 thrusters (85/135 lb)
Time cap: 12 minutes
Intermediate:
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (45/65 lb)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (55/85 lb)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (65/105 lb)
Time cap: 12 minutes
Beginner:
For time:
21 bent-over rows
42 jumping jacks
21 thrusters (35/45 lb)
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters
Time cap: 12 minutes
Movement Substitutions:
Pull-Ups: Reps, jumping chin-over-bar pull-ups, ring rows
Double-unders: 1:00 of double-unders, single-unders
Thrusters: Load, front squats, push presses, DB thrusters
CTB pull-ups: Reps, chin-over-bar pull-ups, jumping chest-to-bar pull-ups
Bar muscle-ups: Reps, chin-over-bar pull-ups, jumping muscle-ups
Cool Down:
2 sets
:30 couch stretch/leg
:30 standing calf stretch/leg