Warm Up:
12 Minutes of Kipping Pull-Up Progression
Specific Warm-Up:
4 Minutes:
30 Seconds Alternating Elbow Front-Rack Stretch
10 Coach-Led Front Squats
10 Front Squats
5+ Sets x 3-5 Front Squats
WOD:
AMRAP 12:
5 Front Squats @185/125
10 Chest-to-Bar Pull-ups
20 Double Unders
Time: 12 Minutes
Loading: 4/5
Skill: 4/5
Volume: 4/5
Intermediate:
AMRAP 12:
5 Front Squats @135/95
10 Pull-ups
20 Double Unders
Beginner:
AMRAP 12:
5 Front Squats @95/65
5 Single-Arm Ring Rows / Arm
20 Single Unders
Limited Equipment:
AMRAP 12:
5 Front Squats @185/125
10 DB Bent Over Rows @50/35
20 Double Unders
Movement scaling options:
Front Squats: Load, 6 Alternating Lunges, DB options
Chest-to-Bar Pull-ups: 2 Sets of Attempts, Pull-ups, Jumping Chest-to-Bar, Ring Rows
Double Unders: 30 Seconds Attempts, 30 Single Unders
Cool down:
3 Sets:
12 DB Split Squats / Leg
12 Single-Arm Ring Row / Arm
Accumulate:
1 Minute Pigeon Stretch / Side