Warm Up
45s Work|15s Rest
-Jump Rope Singles
-Banded Side Steps*
-Double Unders or Attempts
-Banded Deadlifts
-Double Unders or attempts
*arms in OHS position where possible
Mobility
Hamstring Stretching
Shoulder Stretching
Strength
EMOM10
1 Tempo Front Squat
3-2-1-1
WOD
For time:
50 Deadlifts 155|105
100 Double Unders
25 Overhead Squats
100 Double Unders
Level 3- 135|95
Level 2 – 115|75
Level 1 – 95|55
Extra Work
25 Cal bike
15 Ring Muscle-Up
20 Cal Bike
12 RMU
15 Cal Bike
9 RMU
Scale Muscle Ups, they shouldn’t be more than 3:00. Use the suggested scaling reps or give yourself 2-3:00 of attempts
12-9-7
9-7-5
Other Scaling options
-Bar Muscle-Ups
-Jumping or banded bar mumps
-Chest To Bar
-Chin over bar