Warm Up:
1 set
20 jumping jacks
10 Spiderman stretches
10 push-up to down dogs
10 alternating single-leg V-ups
1 set
20 skier jacks
10 tempo air squats (:03 down)
10 kip swings (on pull-up bar)
10 V-ups
1 set
20 jumping jacks
5 single-arm overhead squat (no weight)/arm
5 kip swings (biggest swing possible)
5 hanging knee raises
1 set
20 skier jacks
5 right-arm DB overhead squats (light DB)
5 knees-to-chest or knees-to-armpits
5 left-arm DB overhead squats
5 toes-to-bars
Workout Prep:
3 sets
4 DB overhead squats/arm
4 kip swings
4 toes-to-bars
1-2 bar muscle-ups
WOD:
AMRAP 12:
10 right-arm DB overhead squats (35/50 lb)
5 bar muscle-ups
10 left-arm DB overhead squats
15 toes-to-bars
Intermediate:
AMRAP 12:
10 right-arm DB overhead squats (20/35 lb)
5 pull-ups
10 left-arm DB overhead squats
15 toes-to-bars
Beginner:
AMRAP 12:
10 right-arm DB overhead squats (10/20 lb)
5 jumping pull-ups
10 left-arm DB overhead squats
15 hanging knee raises
Movement scaling options:
DB Overhead Squats: Load, DB overhead lunges, DB front squats
Bar Muscle-Ups: Jumping bar muscle-ups, chest-to-bar pull-ups, chin-over-bar pull-ups, jumping pull-ups
Toes-to-Bars: Reps, knees-to-armpits, hanging knee raises, sit-ups
Alternate Partner Workout:
AMRAP 15:
10 right-arm DB overhead squats (35/50 lb)
5 bar muscle-ups
10 left-arm DB overhead squats
15 toes-to-bars
Alternate full rounds with your partner.
Cool down:
Accumulate
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift