Specific Warm-Up:
2 sets:
3 kettlebell swings
3 burpee pull-ups
– Rest :30 between sets.
– Use workout variations.
WOD:
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (53/70 lb)
Burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.
Intended Stimulus: 6-11 minutes
Intermediate:
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (35/53 lb)
Burpee pull-ups
– Pull-up bar 1 inch from fingertips with arms overhead.
Beginner:
1-2-3-4-5-6-7-8 reps for time of:
KB swings (18/26 lb)
Burpee jumping pull-ups
– Pull-up bar between forearm and elbow with arms overhead.
Home Workout:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Alternating dumbbell snatches (35/50 lb)
Burpees to a target (12 in)2 sets:
3 kettlebell swings
3 burpee pull-ups
– Rest :30 between sets.
– Use workout variations.
Movement scaling options:
KB swings: Load, reps, Russian kettlebell swings, kettlebell deadlifts, reps
Burpee pull ups: Reps, burpee jumping pull-ups, burpees to target, up-down + jumping pull-ups, burpees + ring rows
Post-Workout Skill Work:
EMOM 10:
Min. 1 | 2 Turkish get-ups
Min. 2 | :10-:30 L-sit hold