Sunday May 8, 2022By Erik Zeyher / May 7, 2022 May 7, 2022 “Celebration is more than an emotional release. Done effectively, it involves a deeper level of analysis and enhanced awareness.” -AnonymousWarm Up: EMOM 6:Min. 1 | :45 inchworm + push-upsMin. 2 | :45 sumo-stance squatsMin. 3 | :45 rowSpecific Warm-Up:1 set:5-10 push-ups10 air squats1 set:5 kip swings5 ring rows3 kip swings + 3 kips1-3 strict pull-ups (scale to ring rows)3-5 kipping pull-upsWOD:AMRAP 20:5 pull-ups10 push-ups15 air squats20 pulls on the rower– Score is the total number of reps + calories rowed.Intermediate: Same as RxBeginner:AMRAP 20:5 jumping pull-ups10 push-ups from knees15 air squats20 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 rowsPush-ups: Reps, knee push-ups, push-ups to an elevated surfaceAir squats: Reps, reduce ROMRow: Substitute with a bike or ski as neededLimited equipment:5 double DBbent-over rows10 push-ups15 air squats1:00 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.