Warm-up:  
AMRAP 5:  
30 Dead Hang from pull-up bar  
10 Hollow Rocks  
5 Strict Pull-ups or Ring Rows  
:30 Kip Swings  
10 Superman Archs  
5 Push-up to Downward Dog

Burpee-to-Target:
1 set of 5 step-back and step-up burpees. Rest as needed  
1 set of 5 jump back and jump up burpees. Rest as needed.  
2 sets of 3 burpee-to-target; one set utilizing the step-back method and the other using the jumping back version.

Workout of the Day:
RX:
AMRAP 12:
20 Chest-to-Bar Pull-ups
20 Burpee-to-Target (6″”)

Level 2:
AMRAP 12:
20 Pull-ups or 10 Chest-to-Bar Pull-ups
20 Burpee-To-Target (6″”)

Level 1:
AMRAP 12:
20 Ring Rows
20 Burpees

Accessory:
5 Sets:
30 Banded Good Morning
20 Banded Side Steps (Each Direction)
:30 Standing Banded Row

Stretching:
3 Sets:
10 Stiff Leg Deadlift
10 Good Morning
10 OH Lunges*
*Use PVC or Barbell


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