Warm Up:
3 Sets:
200m Jog
30 Seconds PVC Pass Throughs
30 Seconds Alternating Overhead Lunges (PVC)
30 Seconds Ring Rows
Pull-Up Strength:
EMOM 10:
3 Weighted Strict Pull-ups
or
30 Seconds Band-Assisted Strict Pull-ups
WOD:
AMRAP 7:
7 Box Jumps (30/24″)
7 Chest-to-Bar Pull-ups
Intermediate:
AMRAP 7:
7 Box Jumps (24/20″)
7 Pull-ups
Beginner:
AMRAP 7:
8 Box Step-ups (24/20″)
7 Ring Rows
Alternate Workout:
7 Jump-to-Targets (12″)
7 DB Hang Power Cleans (50/35#)
Movement scaling options:
Box Jumps: Step-ups, Height
Chest to Bar Pull-Ups: Pull-ups, Jumping Chest-to-Bar Pull-ups, Hard Ring Rows
Cool down:
3 Sets:
30 Seconds Calf Stretch / Side
30 Seconds Banded Shoulder Stretch / Side