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“Celebration is more than an emotional release. Done effectively, it involves a deeper level of analysis and enhanced awareness.” -Anonymous Warm Up: EMOM 6: Min. 1 | :45 inchworm + push-ups Min. 2 | :45 sumo-stance squats Min. 3 | :45 row Specific Warm-Up: 1 set: 5-10 push-ups 10 air squats 1 set: 5 kip swings 5 ring rows 3 kip swings + 3 kips 1-3 strict pull-ups (scale to ring rows) 3-5 kipping pull-ups WOD: AMRAP 20: 5 pull-ups 10 push-ups 15 air squats 20 pulls on the rower – Score is the total number of reps + calories rowed. Intermediate: Same as Rx Beginner: AMRAP 20: 5 jumping pull-ups 10 push-ups from knees 15 air squats 20 pulls on the rower – Score is the total number of reps + calories rowed. Movement scaling options: Pull-ups: Reps, jumping pull-ups, banded pull-ups, ring rows Push-ups: Reps, knee push-ups, push-ups to an elevated surface Air squats: Reps, reduce ROM Row: Substitute with a bike or ski as needed 5 double DBbent-over rows Limited equipment: 10 push-ups 15 air squats 1:00 of 25-ft shuttle runs – Score is reps + number of shuttle runs completed. Post-workout Skill Work: 3 sets: 400-m weighted run – Rest 1:00 between runs – Increase weight carried on each set.