Warm Up:
1 set:
2:00 row, bike, or ski
1 set:
10 alternating elbow to instep
10 box step-ups
10 ring rows
1 set:
20 mountain climbers
10 box step-ups
10 jumping pull-ups
1 set:
10 reverse lunges
10 box jumps (lower box)
5 chin-over-bar pull-ups
1 set:
10 alternating jumping lunges
5 box jumps (higher box)
5 chest-to-bar pull-ups
Skill Work:
EMOM 8:
5 unbroken clean and jerks or snatches
WOD:
AMRAP 7:
7 box jumps (24/30 in)
7 chest-to-bar pull-ups
Intermediate:
AMRAP 7:
7 box jumps (20/24 in)
7 kipping pull-ups
Beginner:
AMRAP 7:
7 box jumps (16/20 in)
7 ring rows
HOME WOD:
Equipment:
AMRAP 7:
30-ft broad jump
7 DB bent over rows
Bodyweight:
AMRAP 7:
30-ft broad jump
20 weighted Russian twists
Movement scaling options:
Box jumps: Height, tuck jumps, up-downs
Chest-to-bar pull-ups: Chin-over-bar pull-ups, jumping chest-to-bar pull-ups, ring rows
Partner option:
14 rounds:
7 box jumps (24/30 in)
7 chest-to-bar pull-ups
Cool down:
2 sets:
:45 foam roll lats/side
:45 reach, roll, lift