Skill Work:
EMOM 6:
Min. 1 | 1-2 rope climbs
Min. 2 | 1-3 wall walks
Min. 3 | 1-3 muscle-ups
PARTNER WOD:
For time with a partner:
20 synchronized burpees
20 rope climbs (15/15 ft)
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.
Intermediate:
For time with a partner:
20 synchronized burpees
20 rope climbs (12/12 ft)
20 synchronized burpees
15 wall walks
20 synchronized burpees
10 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.
Beginner:
For time with a partner:
12 synchronized burpees
20 pull-to-stands
12 synchronized burpees
20 inchworms
12 synchronized burpees
20 muscle-up transitions
– Share the pull-to-stands, inchworms, and muscle-up transitions as needed.
Home Workout:
For time with a partner:
20 synchronized burpees
20 alternating double-dumbbell renegade rows (35/50 lb)
20 tuck-ups
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 double-dumbbell devils presses
– One partner does 20 renegade rows while the other does 20 tuck-ups. Once both are finished, switch.
– Share the wall walks and devils presses as needed.
Movement scaling options:
Burpee: Reps, up-downs
Rope climb: Reps, height, pull-to-stands, ring rows
Wall walks: Reps, partial wall walks, inchworms
Muscle up: Reps, low-ring transitions, ring rows, and/or push-ups from the knees
Cool down:
Accumulate:
30 reach, roll, and lift