Warm Up:
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups
WOD:
AMRAP 12:
2 handstand push-ups
2 DB front-rack reverse lunges (35/50 lb)
2 chest-to-bar pull-ups
– Add 2 reps of each movement every round.
Intermediate:
AMRAP 12:
2 handstand push-ups (reduced range of motion)
2 DB front-rack reverse lunges (20/35 lb)
2 pull-ups
– Add 2 reps of each movement every round.
Beginner:
AMRAP 12:
2 pike push-ups
2 DB front-rack reverse lunges (10/15 lb)
2 jumping pull-ups
– Add 2 reps of each movement every round.
Home Workout:
AMRAP 12:
2 pike push-ups
2 dumbbell front-rack reverse lunges (35/50 lb)
2 alternating DB renegade rows (35/50 lb)
– Add 2 reps of each movement every round.
Movement scaling options:
HSPU: Reps, range of motion, pike push-ups on a box or the floor, push-ups from the knees, dumbbell presses
DB Front rack reverse lunges: load, reps, low-box step-ups
Chest to bar pull ups: Reps, chin-over-bar pull-ups, jumping chest-to-bar pull-ups, jumping pull-ups, foot-assisted pull-ups, banded pull-ups, ring rows
Post-Workout Skill Work:
4 sets:
DB front-rack carry (100 ft)
– Rest 1:00 between sets.