Wednesday, 1 May 2013

WARM UP (15 minutes or less)
• 1000m Row
• 3 rounds, not for time:
1. American Kettlebell Swings x 10, 24/16kg
2. Toes-to-Rings / Ring Knees-to-Elbows x 10
3. Reverse Hypers (medium/heavy) x 10

CONDITIONING
“Nancy”
5 rounds for time:
400m Run
15 Overhead Squats, 95/65# 

BEGINNER WEIGHTLIFTING
1 x 3 @ 65% Deadlift 1RM
1 x 3 @ 73%
1 x 3+ @ 80%

If you do not know your Deadlift 1RM, select a weight that is challenging for three reps yet allows you to concentrate foremost on proper mechanics, then increase weight each set.  Consider last set (3+) as a minimum of 3 but continue up to the point where you are grinding it out, but not to failure.

INTERMEDIATE / ADVANCED WEIGHTLIFTING
Every 60 seconds for 6 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70% Clean & Jerk 1RM

”Touch and Go” Power Cleans = no rest in the bottom position with the bar on the floor.





Tuesday, 30 April 2013

WARM UP (15 minutes or less)
• Junkyard Dog Warmup

BEGINNER WEIGHTLIFTING
1) Push Press
1 x 3 @ 65% Push Press 1RM
1 x 3 @ 73%
1 x 3+ @ 80%

If you do not know your Push Press 1RM, select a weight that is challenging for three reps yet allows you to concentrate foremost on proper mechanics; increase weight each set.  Consider last set (3+) as a minimum of 3 but continue up to the point where you are grinding it out, but not to failure.

INTERMEDIATE / ADVANCED WEIGHTLIFTING
1) 2-Position Snatch:  7 x 1 – heaviest possible, rest 60 seconds between each set.

Position #1 is from the floor, Position #2 (without putting the bar down) is the low hang approximately 2 from the floor.

CONDITIONING
For time:
30 Push Press, 115/75#

30 Over-the-Box Jumps, 24/20 (touch on top)

30 Pull Ups

30 Handstand Push Ups

• Scale Push Press to no lower than 60% Push Press 1RM, if required.  Post time to comments.

Monday, 29 April 2013

WARM UP (get as far as you can in 15 minutes or less):
• 5 sets
1.  "L" Pull Up Variation x 3-5 (tucked or band variation, as required to maintain good form)
2.  Wide-Grip Muscle Up Rows x 2 (Butterfly Kip practice if unable to butterfly kip)
3.  Tuck Back Lever x 10 seconds (can also be Band-Assisted Back Lever)
• 3 sets
4.  L-Sit on Parallettes x 10 seconds (use two 32kg Kettlebells if no parallettes are available)

BEGINNER WEIGHTLIFTING
1) High Bar Back Squat (HBBS): 
1 x 5 @ 60% HBBS 1RM
1 x 5 @ 67%
1 x 5+ @ 75%

If you do not know your HBBS 1RM, select a weight that is challenging for five reps yet allows you to concentrate foremost on proper mechanics.  Consider last set (5+) as a minimum of 5 but continue up to the point where you are grinding it out, but not to failure.

INTERMEDIATE / ADVANCED WEIGHTLIFTING
1) 15 minutes to establish a 1RM Clean & Jerk.

BEGINNER / INTERMEDIATE / ADVANCED STRENGTH
2) High Bar Back Squat (HBBS):  1 x 20

• The goal is to use more weight than last week (22 April) but no less than 70% HBBS 1RM.  Hit “hip crease below knee crease” depth with every rep.

CONDITIONING
For time:
20 Chest-to-Bar (C2B) Pull Ups

10 Snatches (full squat), 115/75#

15 C2B Pull Ups

7 Snatches (full squat), 115/75#

10 C2B Pull Ups

5 Snatches (full squat), 115/75#

Sunday, 28 April 2013

Rest Day

OR

Make up a missed WOD.

Saturday, 27 April 2013

WARM UP
• 800m Run
• 3 rounds, not for time:
1. Kettlebell Deadlift x 10, 32/24kg
2. Toes-to-Bar/Knees-to-Elbow x 10
3. Glute-Ham Raise on GHD x 10

BEGINNER STRENGTH
Bench Press: 
1 x 5 @ 60% Bench Press 1RM
1 x 5 @ 67%
1 x 5+ @ 75%

If you do not know your Bench Press 1RM, select a weight that is challenging for five reps yet allows you to concentrate foremost on proper mechanics.  Consider last set (5+) as a minimum of 5 but continue up to the point where you are grinding it out, but not to failure.

ADVANCED / INTERMEDIATE STRENGTH
Banded Deadlifts:  7 x 3 @ 55% Deadlift 1RM + Band

• Standard band colors based on Iron Wood bands (no writing on the band) - Purple Band for DL up to 200#, Red Band for DL up to 300#, Blue Band for DL above 300#.

CONDITIONING
10 minute AMRAP:
10 Pull Ups

15 Hang Power Snatches, 75/55#

20 Push Ups

• Post completed rounds and name/# of last movement to comments.

Friday, 26 April 2013

WARM UP (get as far as possible in 15 minutes or less)
• 5 sets:
2. Advanced Frog Stand x 10-12 seconds
• 3 sets:
3. Pistols x 5 (each leg; add weight if able)

BEGINNER WEIGHTLIFTING
1 x 5 @ 60% Clean 1RM
1 x 5 @ 67%
1 x 5 @ 75%

If you do not know your Clean 1RM, select a weight that is challenging for five reps yet allows you to concentrate foremost on proper mechanics.  These do not have to be “touch-and-go” reps; you can reset between each rep but keep it short.  Increase weight each set, if possible.  Rest ONLY 90 seconds between each set. 

INTERMEDIATE / ADVANCED WEIGHTLIFTING
7 sets:  2 High Hang Cleans + 1 Split Jerk – heaviest possible, rest 60 seconds between each set.

CONDITIONING
3 rounds for total working time (time to complete each round):
Rest 1:1 (but no more than 5 minutes) between each round.

KB High Pulls begin with the KB touching the ground and end with the hands at the chin with the elbows above the hands.  If unable to perform T2B, substitute Knees-to-Elbows.  Post the working time for the three rounds to comments.

** Handstand Push Ups Progression video from Paradiso Crossfit:

Wednesday, 24 April 2013

WARM UP (get as far as you can in 15 minutes):
• 5 sets
1.  "L"Pull Up Variation x 3-5 (tucked or band variation, as required to maintain good form)
2.  Wide-Grip Muscle Up Rows x 2 (butterfly kip practice if unable to butterfly kip)
3.  Tuck Back Lever x 10 seconds (can also be Band-Assisted Back Lever)
• 3 sets
4.  L-Sit on Parallettes x 10 seconds (use two 32kg Kettlebells if no parallettes are available)


BEGINNER STRENGTH
Deadlift: 
1 x 5 @ 60% DL 1RM
1 x 5 @ 67%
1 x 5 @ 75%

If you do not know your DL 1RM, select a weight that is challenging for five reps yet allows you to concentrate foremost on proper mechanics.  Increase weight each set, if possible.  Rest ONLY 1 minute between each set. 

INTERMEDIATE / ADVANCED STRENGTH
Tempo High Bar Back Squat:  5 x 3 @ 75% HBBS 1RM; rest 60 seconds between each set.

“Tempo” =  Quick descent, 5 counts (seconds) in the rock bottom, bounce, and quick back up.

CONDITIONING
For time:
20 Wall Balls, 20/14#
to 10’ target
40 Pull Ups

20 Wall Balls
40 Box Jumps, 24/20
20 Wall Balls
40 Ring Dips

20 Wall Balls
40 American Kettlebell Swing, 24/16kg

20 Wall Balls

Strict 20 minute cap.  Post time (or work completed) to comments.

Tuesday, 23 April 2013

WARM UP (no longer than 15 minutes)
• Junkyard Dog Warmup

BEGINNER WEIGHTLIFTING
Press (aka “Strict Press” or “Shoulder Press”):
1 x 5 @ 60% Press 1RM
1 x 5 @ 67%
1 x 5 @ 75%

If you do not know your Press 1RM, select a weight that is challenging for five reps yet allows you to concentrate foremost on proper mechanics.  Increase weight each set, if possible.  Rest ONLY 1 minute between each set. 

INTERMEDIATE / ADVANCED WEIGHTLIFTING
High Hang Snatch (full squat):  7 x 2 @ heaviest possible weight; rest 60 seconds between each set.

CONDITIONING
For time:
40 Burpees

50 Double Unders

30 Burpees

50 Double Unders

20 Burpees

50 Double Unders

• If you cannot perform DUs, substitute three single skips for every one DU (i.e. 3:1).  Post time to comments.

Monday, 22 April 2013

BEGINNER WEIGHTLIFTING
Snatch Balance:  5 x 3

Select a Snatch Balance weight that is challenging for three reps yet allows you to concentrate foremost on proper mechanics.  Increase weight each set, if possible.  Rest ONLY 1 minute between each set. 

INTERMEDIATE / ADVANCED WEIGHTLIFTING
10 minutes to establish a 1RM Snatch.

BEGINNER / INTERMEDIATE / ADVANCED STRENGTH
High Bar Back Squat (HBBS):  1 x 20

• This should be a maximal set.  Use approximately 70% HBBS 1RM.  Hit “hip crease below knee crease” depth with every rep.

CONDITIONING
For time:
20 Chest-to-Bar (C2B) Pull Ups

2 Push Jerks, 155/105#

15 C2B Pull Ups

4 Push Jerks, 155/105#

10 C2B Pull Ups

6 Push Jerks, 155/105#

5 C2B Pull Ups

8 Push Jerks, 155/105#

• Post time to comments.

Sunday, 21 April 2013

Rest Day

OR

Make up a missed WOD.

Saturday, 20 April 2013

CONDITIONING
Run 1 mile
Every ODD minute, on the minute, perform 10 Air Squats.
Every EVEN minute, on the minute, perform 10 Push Ups.

Friday, 19 April 2013

BEGINNER STRENGTH

Select a HBBS weight that is challenging for two reps yet allows you to concentrate foremost on proper mechanics.  Increase weight each set, if possible.  Rest ONLY 1 minute between each set. 

INTERMEDIATE / ADVANCED STRENGTH
Tempo High Bar Back Squat:  7 x 2 @ 75% HBBS 1RM – rest 60 seconds between each set.

• “Tempo” = Quick descent, 5 counts (seconds) in the rock bottom, bounce, and quick back up.

CONDITIONING
For time:
75 Double Unders

20 Pull Ups

50 Double Unders

20 Pull Ups

25 Ab-Mat Sit Ups

25 Double Unders

20 Pull Ups

25 Ab-Mat Sit Ups

• If substituting single skips for Double Unders, perform 3 singles for every prescribed double.

Thursday, 18 April 2013

Rest Day

OR

Make up a WOD you missed this week.

Wednesday, 17 April 2013

BEGINNER WEIGHTLIFTING

Rest only 90 seconds between each set.  Select a Halting Snatch Deadlift weight that is challenging for three reps yet allows you to concentrate foremost on proper mechanics.  Increase weight each set, if possible.

INTERMEDIATE / ADVANCED WEIGHTLIFTING
Snatch:  5 x 2 @ 75-85% Snatch 1RM – rest 90 seconds between each set.

Begin at 75% and increase to 85% throughout sets if technique is perfect.  DO NOT go past 85% and do not add to 75% if technique is not perfect.  These do not need to be touch and go, you may reset.

CONDITIONING
12 minute AMRAP:
7 Hang Power Cleans, 155/105#
14 Burpees

21 Lateral Box Jumps, 20 (touch top)

Scale weight down to no less than 50% Clean 1RM and no more than Rx.  Post rounds and reps to comments.

CORE CASH OUT
1a) 3 x 5 (5L/5R) Kettlebell Turkish Get Ups @ 24/16kg – rest 45 sec.

1b) 3 x 20 Unbroken Toes-to-Bar – rest 45 sec.

• “Superset” 1a, then 1b, then 1a, etc.  Scale TGU KB weight, as required.

Tuesday, 16 April 2013

BEGINNER WEIGHTLIFTING

Rest ONLY 1 minute between each set.  Select a Snatch Grip Push Press weight that is challenging for two reps yet allows you to concentrate foremost on proper mechanics.  Increase weight each set, if possible.

INTERMEDIATE / ADVANCED WEIGHTLIFTING
15 minutes to establish a 1RM Snatch

BEGINNER STRENGTH
Deadlift:  5 x 3

Rest ONLY 1 minute between each set.  Select a Deadlift weight that is challenging for three reps yet allows you to concentrate foremost on proper mechanics.  Increase weight each set, if possible.

INTERMEDIATE / ADVANCED STRENGTH
15 minutes to establish a 1RM Deadlift

CONDITIONING
“Diane”
21-15-9 For Time:
Deadlift, 225/155#

Handstand Push Ups

• If necessary, scale weight down to no less than 50% Deadlift 1RM and up to no more than Rx.  Post time to comments.

Monday, 15 April 2013

BEGINNER WEIGHTLIFTING
5 sets:  2 Hang Clean + 1 SplitJerk

The 1 Split Jerk is performed after the second Hang Clean only, with no rest.  Select a Hang Clean/Split Jerk weight that is challenging yet allows you to concentrate foremost on proper mechanics.  Increase weight each set, if possible.  Rest ONLY 1 minute between each set.

INTERMEDIATE / ADVANCED WEIGHTLIFTING
15 minutes to establish a 1RM Clean & Jerk

CONDITIONING
21-15-9 For Time:
Overhead Squat, 95/65#

Pull Ups

Post time to comments.

Saturday, 13 April 2013

WARM UP (get as far as possible in 15 minutes or less)
• 5 sets:
2. Advanced Frog Stand x 10-12 seconds
• 3 sets:
3. Pistols x 5 (each leg; add weight if able)

BEGINNER GYMNASTICS

False Grip Strict Ring Rows:  3 x Max Effort


If you are new to the False Grip, you may want to alleviate some of the discomfort of where the rings hit your wrists by taping your wrists or wearing wrist wraps.  We are primarily working on maintaining/regaining the False Grip.

INTERMEDIATE / ADVANCED GYMNASTICS
False Grip Ring Pull Ups:  3 x Max Effort


Kipping is OK if you cannot consistently work a strict Pull Up.  We are primarily working on maintaining/regaining the False Grip.

CONDITIONING
As many rounds and reps as possible in 8 minutes:
5 American Kettlebell Swings, 32kg/24kg 

15 Air Squats

Scale KB weight, as necessary.  Post rounds and reps to comments.

Friday, 12 April 2013

WARM UP (get as far as you can in 15 minutes):
• 5 sets
1.  "L" Pull UpVariation x 3-5 (tucked or band variation, as required to maintain good form)
2.  Wide-Grip Muscle Up Rows x 2 (butterfly kip practice if unable to butterfly kip)
3.  TuckBack Lever x 10 seconds (can also be Band-Assisted Back Lever)
• 3 sets
4.  L-Sit on Parallettes x 10 seconds

BEGINNER STRENGTH
1b) 3 x Max Effort Bodyweight Dips (stationary dip bars)

“Superset” the two movements; i.e. 1a, then 1b, then 1a, etc. until 3 sets of each are completed.  Rest 1 minute between each movement.  Select LBBS weight that is challenging yet allows you to concentrate foremost on proper mechanics.  Increase weight each set, if possible.

INTERMEDIATE / ADVANCED STRENGTH
1a) LBBS:  3 x 3 @ 85% 
Squat 1RM
1b) 3 x Max Effort Weighted Dips (stationary dip bars)

Same scheme as “Beginner”.  Select a weight you can do at least 5 dips with and increase each round, if possible.

CONDITIONING
4 Rounds For Time:
12 Push Press, 115/80#
Run 200m

6 Snatch, 115/80#

All rounds of Push Press start from the floor.  Scale Push Press/Snatch weight to no lower than 50% Snatch 1RM and no heavier than Rx.  Post time to comments.

Thursday, 11 April 2013

Rest Day.

This week will continue to be relatively "light" (those are CrossFit air quotes; this still isn't going to be easy) as a break after the Open.  Expect things to ramp back up soon...

Wednesday, 10 April 2013

WARM UP (get as far as possible in 15 minutes or less)
• 5 sets:
2. Advanced Frog Stand x 10-12 seconds
• 3 sets:
3. Pistols x 5 (each leg; add weight if able)

BEGINNER STRENGTH
1a) Front Squat:  3 x 5 - Rest 1 minute

1b) 3 x Max Effort Strict Pull Ups – Rest 1 minute

“Superset” the two movements; i.e. 1a, then 1b, then 1a, etc. until 3 sets of each are completed.  Select FS weight that is challenging yet allows you to concentrate foremost on proper mechanics.  Increase weight each set, if possible.

INTERMEDIATE / ADVNCED STRENGTH
1a) 1 and 1/4 Front Squat:  3 x 2 @ 75%
 Front Squat 1RM (or 65% Back Squat 1RM)
1b) 3 sets:  3 Strict Pull Ups + Max Effort Kipping Pull Ups

“Superset” the two movements; i.e. 1a, then 1b, then 1a, etc. until 3 sets of each are completed.  Do not drop from bar or touch ground/box between Strict and Kipping Pull Ups.

CONDITIONING
5 rounds, EACH for time:

7 Hang Power Cleans, 115/80#
7 Burpees
- Rest 1:30 mins between rounds

Each round should be an absolute SPRINT!  Do not skip rest periods; they will allow you to sprint each round all out.  Scale HPC as required.  Post time to comments.

Tuesday, 9 April 2013

WARM UP
• Junkyard Dog Warmup

BEGINNER WEIGHTLIFTING
Overhead Squat 5 x 3

• Select a challenging weight which allows you to maintain correct form.  Add weight if/when appropriate.
INTERMEDIATE / ADVANCED WEIGHTLIFTING
2 Snatch High Pulls + 1 Snatch with 3 second pause in bottom (receiving) position:
5 x 1 @ 70% Snatch 1RM
CONDITIONING
For total time:
90 seconds Max Effort Double Unders
Then, immediately -
Run 800m
100 Double Unders
Run 400m
• Note score as total time AND number of Double Unders during 90 seconds Max Effort.  Post score to comments.

Monday, 8 April 2013

WARM UP (get as far as you can in 15 minutes):
• 5 sets
1.  "L" Pull Up Variation x 3-5 (tucked or band variation, as required to maintain good form)
2.  Wide-Grip Muscle Up Rows x 2 (butterfly kip practice if unable to butterfly kip)
3.  Tuck Back Lever x 10 seconds (can also be Band-Assisted Back Lever)
• 3 sets
4.  L-Sit on Parallettes x 10 seconds

BEGINNER STRENGTH
1) Low Bar Back Squat 3 x 5
2) Push Press 3 x 5


- Select a weight you can perform comfortably with good form and increase weight each set, if possible.  Complete either Beginner or Intermediate/Advanced, not both.
INTERMEDIATE / ADVANCED STRENGTH
1) Low Bar Back Squat 3 x 5 @ 70% Squat 1RM
2) Push Press 3 x 5 @ 95% Press 1RM
CONDITIONING
3 Rounds For Time:
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups


- Post weights and time to comments.

Sunday, 7 April 2013

Rest Day.

For most of us the 2013 CrossFit Games Open season is over.  Post your thoughts about this year's Open to comments.

Saturday, 6 April 2013

WARM UP
• Junkyard Dog Warmup

BEGINNER WEIGHTLIFTING
5 sets:  1 High Hang Snatch + 2 Overhead Squat

Start with a weight that allows for perfect mechanics.  Add weight when/if appropriate.  Perform either Beginner or Intermediate/Advanced, not both.

INTERMEDIATE/ADVANCED WEIGHTLIFTING
EMOM for 5 minutes:  2 Snatches @ 80% Snatch 1RM
Then, at the 6 minute mark, perform 2 minutes of Max Effort Snatch @ 80%

CONDITIONING
For time: 

Run 800m

9 Deadlift, 315/225#
9 Hand Stand Push Ups (HSPU)

Run 400m

6 Deadlift, 315/225#
6 HSPU
Run 200m

3 Deadlift, 315/225#

3 HSPU

Scale Deadlift to no less than 70% Deadlift 1RM.  Post weights and time to comments.

Friday, 5 April 2013

WARM UP/MOVEMENT PREP - TBD

CONDITIONING
Complete as many rounds and reps as possible in 4 minutes:
15 Thrusters, 100/65#
15 Chest-to-Bar Pull Ups

If 90 reps (3 rounds) are completed in less than 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in less than 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in less than 12 minutes, time extends to 16 minutes.
Etc., etc.

STRENGTH
If you still have it in you after your METCON, choose one of the following and attempt to set a new PR:
Deadlift
Overhead Squat
Shoulder Press

Carl Paoli of gymnasticswod.com breaks down Open WOD 13.5 -



Mobility WOD Open WOD 13.5 prep and strategy -

Thursday, 4 April 2013

Rest Day.

Take care of the little nagging boo boos today. Shave down your calluses. Get your mind and body ready for anything. It's time for the last Open WOD and, according to CrossFit's programming guru, "it's going to be a bloodbath". We Samurai have this to say to Mr. Castro:

"There are 3 reasons for why you can't beat me. First, I'm better looking than you are. Second, your blows are too light. And third, there's nothing in the world I can't tear up."
― Akimine Kamijyo, Samurai Deeper Kyo, Volume 03

Wednesday, 3 April 2013

WARM UP (as far as possible in 10 minutes or less)
• 5 sets:
2. Advanced Frog Stand x 10-12 seconds
• 3 sets:
3. Pistols x 5 (each leg; add weight if able)

SKILL
1) 7 sets:  2 Position Clean (floor + hang) + 1 Push Jerk – heaviest possible, rest 60-90 seconds between each set.

• Notes:  Cleans should be full Squat reps.  The bar DOES NOT return to the floor between the two positions of the Clean.

2) 10 minutes Double Under practice.

CONDITIONING
Tabata Row for calories.

• Notes:  8 sets of :20 work/:10 rest.  Keep the fan moving slowly for rest intervals.

• Rest 5 minutes.

Then accumulate as many Kettlebell Turkish Get Ups (alternating arms) as possible in 10 minutes.

• Notes: Load should be heavy but not maximal, with no misses.  DO NOT RUSH.  This is not a scored event.  Try to move as fluidly as possible, without stopping, for the entire twelve minutes.  Change weights, up or down, as required.

Tuesday, 2 April 2013

WARM UP (as far as you can in 15 minutes):
• 5 sets
1.  "L" Pull Up Variation x 3-5 (tucked or band variation, as required to maintain good form)
2.  Wide-Grip Muscle Up Rows x 2 (butterfly kip practice if unable to butterfly kip)
3.  Tuck Back Lever x 10 seconds (can also be Band-Assisted Back Lever)
• 3 sets
4.  L-Sit on Parallettes x 10 seconds
5.  Press to Handstand x 3

STRENGTH
High Bar Back Squat (HBBS) – rest as needed:
3 x 3 @ 85% Squat 1RM
1 x 2 @ 90%
2 x 2 @ 95%

CONDITIONING

1 minute Max Effort (ME) Kettlebell Swing (KBS), 24/16kg

*Rest 1 minute.

3 min AMRAP:
5 Front Squats @ 70% 1RM (no racks; use 60% HBBS 1RM if you do not know FS 1RM)
100m Shuttle Run (10m increments)
3 Chest-to-Bar Pull Ups

*Rest 1 minute.

1 min ME KBS, 24/16kg

*Rest 1 minute.

3 min AMRAP:
5 Front Squats @ 70% 1RM (no racks; use 60% HBBS 1RM if you do not know FS 1RM)
100m Shuttle Run (10m increments)
3 Chest-to-Bar Pull Ups

*Rest 1 minute.

1 min ME KBS, 24/16kg

Monday, 1 April 2013

WARM UP
• Junkyard Dog Warmup

SKILL
1) Every 20 seconds for 4 minutes:
1 Squat Snatch @ 75% 1RM

Rest 3 minutes.

2) Every 60 seconds for 8 minutes:
1 Squat Snatch @ 95% 1RM

• If you do not know your Snatch 1RM, if you are new to the movement, or if you'd like to work on the basics of the Snatch, substitute the Burgener Warm Up with the appropriate bar, move on to the Skill Transfer Exercises for the Snatch, and finally, work lighter weight paying attention to mechanics and consistency.

CONDITIONING
For time:
75 Double Unders
100′ Overhead Barbell Carry 125/85#
25 Pull Ups
100′ OH BB Carry 125/85#
25 Pull Ups
100′ OH BB Carry 125/85#
75 Double Unders

• Scale Double Unders using 3:1 singles, if required.  Scale Pull Ups as required (jumping, banded, Ring Rows, etc.)