11-26-2019

Warm-up

3x 30 sec each w/ empty barbell

Sumo-Deadlift High Pull

Back Squat

Push-up to Down Dog

Scap Pulls or Ring Rows

Mobility

PVC

10 Kip Swings

Skill

10 min

Rope Climb/Pull-up Progression

WOD

Complete for Time (partition as you like)

40 Strict Pull-ups

40 GHD Sit-ups

40 SA DB Step-ups (50/35) (24″/20″)

40 cal Row

40 T2B

40 Burpees

6 Rope Climbs (12′)

*Male Rx – Legless

**Scale – 3 Rope Walks Per Climb

Time Cap – 25 min

Cooldown

4 min (es) Basic Lat Mobilization