Warm Up:
AMRAP 4:
20 jumping jacks
10 KB deadlifts
10 scap pull-ups
5 burpees
Specific Warm-Up:
Chest to bar pull-up Review
KB Swing Review
PARTNER WOD:
8 rounds for time with a partner:
30 burpees
20 Russian KB swings (53/70 lb)
10 chest-to-bar pull-ups
– Split the work as needed.
Intermediate:
8 rounds for time with a partner:
20 burpees
20 Russian KB swings (35/53 lb)
10 pull-ups
– Partners split work evenly.
Beginner:
8 rounds for time with a partner:
16 burpees
10 Russian KB swings (26/35 lb)
6 jumping pull-ups
– Partners split work evenly.
HOME WOD:
Equipment:
8 rounds for time with a partner:
30 burpees
20 Russian DB swings
10 double-DB bent over rows.
– Split the work as needed.
Bodyweight:
8 rounds for time with a partner:
30 burpees
20 weighted good mornings
10 weighted sit-ups
– Split the work as needed.
Movement scaling options:
KB swing: Volume, load, range of motion, single-arm
Burpee: Volume, sep forward and back, elevated burpee
Chest to bar pull-up: Volume, kipping pull-ups, jumping chest-to-bar pull-ups
Individual option:
4 rounds for time:
20 burpees
15 Russian KB swings (53/70 lb)
10 chest-to-bar pull-ups
Cool Down:
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts