Warm Up:
AMRAP 5
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Walking Lunges
5 Ring Row or Jumping Pull-ups
10 Squats
Skill Work:
8 Minutes of Butterfly Pull-Up Work
WOD: Chelsea Benchmark
EMOM 30:
5 Pull-ups
10 Push-ups
15 Squats
(If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete)
Time: 30 Minutes
Loading: 1/5
Skill: 3/5
Volume: 5/5
Intermediate:
EMOM 30
3 Pull-ups
7 Push-ups
11 Squats
Beginner:
EMOM 30
5 Ring Rows
5 Push-ups
7 Squats
Limited Equipment:
EMOM 30
5 DB Hang Power Cleans
10 Push-ups
15 Air Squats
Movement scaling options:
Pull-ups: Jumping Pull-ups, Ring Rows
Push-ups: Push-ups from knees, Push-ups on box/bench, DB Floor Press
Squats: Reps, Squat to a box/bench
Cool down:
Accumulate
30 A-T-Y Drills
1 Minute Doorway Pec-Stretch / Side