Warm Up:
2 Minute Clock
AMRAP 2
5 Double Knee Tucks in the Plank
10 Jumping Jacks
Skill Work:
5 Sets, Each For Time:
150/125m Row, Ski or Bike (2x distance)
Rest 1 Minute between efforts
Specific Warm-Up:
3 Sets
3-5 Strict Pull-ups
3-5 Strict Dips
3 Sets
1 Weighted Pull-up
1 Weighted Ring Dip
WOD:
For Load:
Weighted Pull-up
1-1-1-1-1-1-1
Weighted Dip
1-1-1-1-1-1-1
Intermediate:
Same as RX
Beginner:
For Load:
Strict Pull-ups
5-5-5-5-5-5
Strict Dips
5-5-5-5-5-5
Movement scaling options:
Pull-Up: Load, Bands, Negatives, Ring Rows
Ring Dip: Load, Bands, Negatives, Box Dips, Push-ups
Alternate Workout:
AMRAP 15:
10 Alternating DB Renegade Rows
10 Box Dips
Cool down:
3 Sets
20 A-T-Y Drills
20 Scap Push-ups