Workout of the Day

A
-10 kipping (beat) swing
-10 ring rows (start with shoulders as close to hip level as possible. Place feet on box if needed
-5 strict pull up
-5-10 kipping pull up (chin over bar, chest to bar, hip to bar)
-10 K2E or T2B
-1 rope climb
-1 legless rope climb
B
-30s FLR
-10-15 push up
-10-15 ring or parallette pushup
-5-10 dips
-dumbbell press
-handstand hold
-5 handstand pushup
-handstand walk
-5 plyo pushup
-2 planche pushup
C
-15-20 air squat
-10 cossack squat
-10 deck squat
-10 pistols
-15 hollow rocks
-15 arched body rocks
-30s hollow hold (aim for arms straight, biceps touching
-10 to 20 GHD sit ups
-10 to 20 GHD hip extensions
-8 L-hang Leg raises
-15s L-sit

WOD (15-45)
30 min skill work
Every minute, work on a movement from a section (A, B, or C). Try not to do movements from the same section in consecutive minutes. Muscle ups and skin-the-cats are the wild card exception and can be used for any station… for example the workout can simply be muscle ups skin-the-cats on the minute for 30 min. Please only do skin the cats if you have experience comfortably performing these at high volume before.

WOD

Five rounds for time of:
-53/33 pound KB OH walking lunge, 10 alternating steps
-53/33 pound KB swing, 15 reps

A.
– Run 1 mile *
-rest 5 minutes-

Then…

B. 21-15-9 *
-Chest to bar pull-ups
-Clapping push-ups
-Ring dips

-rest 5 minutes-

C.
-Run 1 mile *

Record all times for above. Three separate scores.

* Option to scale run to 1600m row or 150 cal airdyne according to comfort level with dark, rain etc.
*Option to scale part b. In terms of scaling movement and reps to 15-12-9