Monday 11/25/19

Warm up: 3 Rounds
1 min bike or row
2 wall walk + 5 sec wall facing handstand hold
3 kip levers + 5 sec active hang
4 Ring rows + 5 sec dip hold
5 Back Squats + 5 sec pause squat (empty bar)

Strength: Back Squat – 15 min to work up to a heavy triple
Suggested progression: 5 @ 50%, 4 @ 65%, 3 @ 75%, 3 @ 80-85%, continue by feel

WOD: For time, 24 min cap
2 Rounds
– 5 Back Squats
– 5 Bar MU
– 5 Strict HSPU
2 Rounds
– 10 Back Squats
– 10 C2B Pull ups
– 10 Ring Dips
2 Rounds
– 15 Back Squats
– 15 Pull ups
– 15 Push ups
*1 Burpee penalty EVERY  time you break a set

Accessory:

Notes: Rx athletes should attempt to go unbroken and minimize burpee
penalties. Scaling should be INDIVIDUALIZED and allow all athletes to
find a version where they can ATTEMPT at least MOST sets unbroken.
Preferred scale for Bar MU is belly to bar pull up then C2B, pull up,
etc. No dip required since these are already in the workout. Preferred
HSPU scale is pike push up or strict DB press. Allow athletes to have
input on what version would challenge them but guide them if the
version is unrealistically easy or difficult.