111524

Happy Birthday, Gary Cantrell!

Warm-Up:
10 Leg swing
10 Bootstrapper
5 Yoga push-up
10 Superman
2 Rope get-up
10 Top down deadlift
10 Floor slide
5 Kip swing
2-4 Pull-up + 2-4 Dip or 1-2 BMU

WOD:
A) EMOM x 6
x Pullup & Dip *
or
x Muscle-up (Ring or Bar)*
*Choose a volume that you can maintain across 6 sets.

B) For time:
2 No jump rope climb (2-for-1 rope get-up)
10 Deadlift @ 60%
1 No jump rope climb
:60 Rest

2 No jump rope climb
8 Deadlift @ 70%
1 No jump rope climb
:60 Rest

2 No jump rope climb
6 Deadlift @ 80%
1 No jump rope climb
:60 Rest

2 No jump rope climb
4 Deadlift @ 85%
1 No jump rope climb
:60 Rest

2 No jump rope climb
2 Deadlift @ 90%
1 No jump rope climb

Mobility: (To be performed after class or at home)
:30 Thread the needle
:30 Twisted cross
1:00 Lying knee twist