Workout of the Day

16 min AMRAP

-3 pull up
-3 dip
Muscle up trumps pull ups and dips. Scale movements for maximum effective range of motion.

This is the last high-volume pull up and dip WOD before we scale back down re-start the cycle at higher virtuosity movement.

-Turkish getup (TGU). Work up to the heaviest weight you can do 4-6 reps at.

Work in pairs
2R
– 12 alternating sides TGU while partner holds plank position. Reps only count if partner is in plank
– 100m waiter carry (each partner with 1 KB overhead) together

*Teams divide TGU/plank workload as needed.

Beginning on a 4-minute clock, complete as many reps as possible of:
-25 toes-to-bars
-50 double-unders
-15 squat cleans, 135 / 85 lb. (scale 95/55)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
-25 toes-to-bars
-50 double-unders
-13 squat cleans, 185 / 115 lb. (scale 115/75)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
-25 toes-to-bars
-50 double-unders
-11 squat cleans, 225 / 145 lb. (scale 135/95)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb. (scale 155/115)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb. (scale 185/135)
Stop at 20 minutes.

Scaling
TTB > hanging knee raises (knees higher than hips)
Double unders > single unders

3 rounds for time of:
-Row 50 calories
-150 double-unders
-50 walking lunges

4R (scale to 3)
-400m hard effort
-200m travel (jog or walk) allow enough recovery for another hard effort but keep moving

Hard effort here means keeping a high cadence and a “springy” but efficient stride. Don’t get flat footed. Try not to jog, even if at this stage you might actually run slower than a jog when tired.