Warm Up:
1 set:
:45 mountain climbers
:15 samson stretch/leg
:30 ring rows
1 set:
:45 alternating spiderman stretch
:30 counterbalance squat
:30 feet elevated ring row or strict pull-up
Skill Work:
On a 10:00 clock:
Build to a heavy 1-rep front squat
WOD:
AMRAP 12:
3-6-9-12…
Pull-ups
Sit-ups
Front squats (65/95 lb)
Intermediate:
AMRAP 12:
2-4-6-8…
Pull-ups
3-6-9-12…
Sit-ups
Front squats (65/95 lb)
Beginner:
AMRAP 12:
3-6-9-12…
Ring rows
Sit-ups
Front squats (55/75 lb)
Movement scaling options:
Pull-ups: reps, jumping pull-ups, ring rows
Sit-up: mountain climbers, deadbugs
Front squat: load, DB options, lunges
Scale-up: GHD sit-up, C2B pull-ups
Alternate Workout:
AMRAP 12:
3-6-9-12…
Pull-ups
Sit-ups
DB Front squats (lightweight)
Cool down / Post-Workout Skill Work:
2 sets:
1:00 couch stretch/side