Movement Prep:
Scapula series x 1

Warm-up:
A) 2 rounds:

  • 6 Spiderman steps w/ vertical reach
  • 8 side plank w/ hip drop and reach
  • 10 Kip swings
  • 12 PVC pass throughs


B) 2 rounds:

  • 50-100 single unders (no more than one minute's worth)
  • Barbell Warm Up #2
  • 5 strict pull ups or ring rows


Strength/Skill:
Overhead Squat
E2MOTM 7-5-3-3-3

Workout:
CF Games Open Workout 15.2/14.2

From 0-3 Min.
2 rounds of:

  • 10 overhead squats (95/65)
  • 10 chest-to-bar pull-ups

From 3-6 Min.
2 rounds of:

  • 12 overhead squats (95/65)
  • 12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:

  • 14 overhead squats (95/65)
  • 14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled:
Begin rep scheme with 6 reps of each movement. Continue to increase by 2 reps in each successive interval.