Skill Work:
EMOM 6:
2-5 pull-ups
WOD:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Handstand push-ups
Intermediate:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Piked push-ups
Beginner:
8-7-6-5-4-3-2-1 reps for time of:
Jumping pull-ups
Push-ups from the knees
Home Workout:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Double-dumbbell hang power cleans (35/50 lb)
Handstand push-ups
Movement scaling options:
Pull ups: Reps, jumping pull-ups, ring rows
HSPU: Reps, pike push-ups, dumbbell presses
Cool down:
2 sets:
1:00 foam roll upper back
:30 downward dog