Warm Up:
2 sets:
10 leg swings/leg
10 alternating box step-ups
:10 single-arm plank hold/side
5 push-ups
5 scap pull-ups
10 ring rows or 1-5 strict pull-ups
WOD:
For time:
5 rounds:
12 alternating box step-ups (20/24 in)
6 bar muscle-ups
– Rest 2:00
5 rounds:
12 alternating box step-ups (20/24 in)
3 wall walks
Intermediate:
For time:
5 rounds:
12 alternating box step-ups (20/24 in)
4 jumping bar muscle-ups
– Rest 2:00
5 rounds:
12 alternating box step-ups (20/24 in)
2 wall walks
Beginner:
For time:
3 rounds:
12 alternating box step-ups (12/20 in)
6 jumping pull-ups
– Rest 2:00
3 rounds:
12 alternating box step-ups (12/20 in)
3 inchworms + push-up
Home Workout:
For time:
5 rounds:
12 walking lunge steps
6 double-dumbbell devils presses (35/50 lb)
– Rest 2:00
5 rounds:
12 walking lunge steps
3 wall walks
Movement scaling options:
Box step up: Box height, reps
Bar muscle up: Reps, jumping bar muscle-up, jumping chest-to-bar pull-up, jumping chin-over-bar pull-up
Wall walk: Volume, range of motion, inchworm + push-up
Cool down:
2 sets:
:30 lacrosse ball chest mash/side
:30 doorway pec stretch/side