Warm-Up
2 Rounds
10 Air squats*
10 Scap pull ups
10 Step Ups w Slow Negative
10 V Ups
*Round 2 – Narrow stance
Skill
Ball-up
Skin the Cat
Pull-over
Strength
EMOM10
Box Squat
2 Reps
*Keep the weight between 65-75%, work on speed out of the bottom and throughout the lift. Add chains where able
WOD
20 Toes to Bar
20 Weighted Step-ups 1.5|1
20 Toes to Bar
20 Pistols
20 Toes to Bar
20 Goblet Lunges
Level 2- 1|0.75
Level 1- 0.75|0.5
Extra Work
AMRAP 11
1 Pegboard Ascent*
7 Single-Arm Dumbbell Overhead Squats, 50 | 70 lb.
15 Heavy Double-Unders
*Scale the Pegboard to climbing as high as comfortable, to a rope climb/legless or to 5/3 Strict Pull ups