Warm Up:
1 set:
:30 pvc pipe pass through
:30 pvc pipe around the world
:30 good mornings
:30 box step-ups
:30 hang from the pull-up bar
:30 hollow hold
1 set:
:30 pvc pipe pass through
:30 pvc pipe around the world
:30 good mornings
:30 box step-ups
:30 kip swing
:30 hollow hold
Skill Work:
2 sets:
Max unbroken toes-to-bars
Rest 3:00 between sets.
WOD:
AMRAP 10:
8 pull-ups
6 sit-ups
4 burpee box step-overs (16/20 in)
Intermediate:
Same as Rx
Beginner:
AMRAP 10:
8 ring rows
6 sit-ups
4 burpee box step-overs (12/14 in)
Movement scaling options:
Pull-up: Volume, strict pull-up, banded pull-up, ring row, renegade row
Sit-up: Plank
Burpee box step over: Range of motion, burpees over the bar, Burpees, step overs
Toes-to-bar: Knee to elbow, knee raise, hollow hold
Alternate Workout:
10 sets for reps:
:20 pull ups
:20 sit ups
:20 Burpee step overs
Stretch:
1 set:
1:00 doorway pec-stretch/side
1:00 PVC Cuban presses