Warm Up:
Alternating or Synchro with a Partner:
10 Single Unders Each
10 Jumping Ring Dips
10 Synchro Box Step-ups
5 Synchro Scap Shrugs
5 Synchro Squats
Skill Work:
5 Minutes Gymnastics Work
5 Minutes Wall Ball Practice
WOD:
AMRAP 20:
50 Synchro Walking Lunge Steps
25 Chest-to-Bar Pull-ups
50 Box Jumps @24/20
25 Triple Unders
50 Hip Extensions
25 Ring Dips
50 Knees-to-Elbows
25 Partner Wall Ball Tosses @20/14
50 Synchro Sit-ups
5 Rope Climbs (15 feet)
Time: 20 Minutes
Loading: 2/5
Skill: 5/5
Volume: 5/5
Intermediate:
AMRAP 20:
50 Synchro Walking Lunge Steps
25 Chest-to-Bar Pull-ups
50 Box Jumps @20/14
25 Double Unders
50 Hip Extensions
25 Ring Dips
50 Knees-to-Elbows
25 Partner Wall Ball Tosses @14/10
50 Synchro Sit-ups
5 Rope Climbs (10 feet)
Beginner:
AMRAP 20:
25 Synchro Walking Lunge Steps
25 Ring Rows
25 Box Step-ups @20/14
25 Single Unders
25 Hip Extensions
25 Jumping Ring Dips
25 Hanging Knee Raises
25 Partner Wall Ball Tosses @10/8
25 Synchro Sit-ups
5 Rope Pull-to-Stands
Limited Equipment:
AMRAP 20:
50 Synchro Walking Lunge Steps
50 KB Swings @53/35
50 Box Jumps @24/20
50 Lateral Hops Over KB
1 Minute Plank Hold
50 Push-ups
50 Synchro Sit-ups
50 Synchro Squats
50 Synchro Sit-ups
200m KB Farmer Carry @53/35
Movement scaling options:
Chest-to-Bar Pull-ups: Pull-ups, Jumping Pull-ups, Ring Rows
Triple Unders: Attempts, 50 Double Unders, 50 Single Unders
Hip Extensions: Good Mornings
Knees-to-Elbows: Lying Knees-to-Elbows
Rope Climbs: 25 Strict Pull-ups, 50 Ring Rows
Cool down:
2 Sets:
30 Seconds Banded Shoulder Distraction / Side
30 Seconds Banded Hip Distraction / Side