Mobility

Wall Stretch x 2

10 Good Mornings

10 Pass throughs

10 Trunk twist

10 Second bar hang

10 Giant Arm Circles

Wrist stretch 

 

Warm up:

200m row

3 Short and Tight Kip Swings

15 Jump Squats

3 Short and Tight Kip Swings

10 Banded Pull Aparts

3 Long Kip Swings

 

The 2 rounds with empty bar:

3 power cleans from pockets

3 power cleans from knees

3 front squats

3 squats cleans from knees

3 thrusters

 

Skill: Strict Pull ups (EMOM) clock set to 1:30 each period)

 

    -every 90 seconds for 5 rounds complete:

    -1 strict pull up + 2 wide grip strict pull up (outside shoulder width) + 3 strict chin ups-(under grip or reverse grip)

 

Scale: same hand positions, but do negatives using reps scheme: (1 + 1 + 2)

 

RX+: Add an L-sit to your pull ups

 

Strength: Pause Front Squats

(3 sec pause at the bottom)

50%x6

60%x5

70%x4

75%x3

 

WOD: “The Lion King”

For Time: 13 min Time Cap

18 Ring Dips

12 Squat Cleans 135/95

12 Ring Dips

9 Squat Cleans 165/115

9 Ring Dips

6 Squat Cleans 185/125

6 Ring Dips

3 Squat Cleans 225/145

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