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Warm Up
5 minutes - bike/row/run/jump rope

2 rounds
Inchworm down, gorilla walk back
5 scap pull ups
10 lunges with pass throughs
5 scap push ups
10 alternating single leg hops or hops over a line

Burgener Warm Up

Spend 10 minutes warm up to the weight you are going to use for the workout - goal is to have TnG reps feel perfect
- then 2 rounds of 3 power snatches + 3 bar facing burpees + :30 AB @ 80-90%, rest as needed
- during this time, do any extra mobility you need


WOD
For total time

3 rounds of
10 snatches 
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest 

Rx’d: 95/65 
Scaled: 65/45, perform chin-over-bar pull-ups, may step over bar on the burpees
Masters 55+: 65/45, perform chest-to-bar pull-ups

 



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