Warm Up:
1 set:
partner 1:
1:00 assault bike
partner 2: :
:30 PVC pipe pass-through
:30 PVC pipe Cuban press
1 set:
partner 1:
1:00 assault bike
partner 2: :
:30 PVC pipe around the world
:30 knee push-ups
1 set:
partner 1:
1:00 assault bike
partner 2: :
:30 hang from the pull-up bar
:30 push-ups
Specific Warm-Up:
2 sets:
3-5 strict pull-ups
WOD:
5 sets for load:
5 weighted strict pull-ups
5 weighted strict ring dips
Intermediate:
Same as Rx
Beginner:
5 sets for reps:
:30 strict pull-ups
:30 strict ring dips
Movement scaling options:
Weighted strict pull-ups: BW strict pull-up, banded strict pull-up, partner-assisted strict pull-up, elevated ring row.
Weighted strict ring dips: BW strict ring dips, banded strict ring dips, partner-assisted strict ring dips.
Limited equipment option:
5 sets for load:
10 DB bent over rows
10 DB floor press
Post-Workout Skill Work:
3 sets:
1:00 max calorie bike
– Rest 1:00 between sets.