Warm Up:
1 set:
400-meter jog
1 set:
10 jumping jacks
10 alternating Spiderman stretch + reaches
10 push-ups to downward dog
10 kip swings
1 set:
10 burpees (slow)
10 alternating Samson lunges
10 reverse lunges
5-10 kipping pull-ups
1 set:
10 jumping jacks
10 alternating scorpion stretches
10 air squats
10 burpees (fast)
5-10 chest-to-bar pull-ups
Skill Work:
On a 8:00 clock:
Build to a heavy 1-rep overhead squat from the floor.
WOD:
3 rounds for time:
20 chest-to-bar pull-ups
10 overhead squats (125/185 lb)
Intended Stimulus: 3:30-10:00
Intermediate:
3 rounds for time:
15 chest-to-bar pull-ups
10 overhead squats (95/135 lb)
Beginner:
3 rounds for time:
15 jumping chest-to-bar pull-ups
10 overhead squats (45/65 lb)
Home Workout:
3 rounds for time:
20 double-dumbbell bent-over rows (35/50 lb)
10 left-arm single-dumbbell overhead squats
10 right-arm single-dumbbell overhead squats
Movement scaling options:
Chest to bar pull up; Reps, chin-over-bar pull-up, jumping pull-up, ring row
Overhead squat: Load, overhead lunge, dumbbell overhead lunge, front squat
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm