Warm-Up
A) 800m Run
Then,
4 rounds of:
5 Burpees with no push-up
10 Step-Ups
10 Box Jumps
B) 3 Rounds:
10 Ring Rows
10 Push-Ups
10 Dumbbell Deadlifts
Workout
For Time:
400M Run
30-20-10:
Dumbbell Snatches, 50#/35#
Toes-to-Bar
Then,
400m Run
15-20-5:
Burpee Box Jump, 30”/24#
Strict Pull-Ups
Then,
400m Run
40 Burpees with no Push-Up
Workout Tip
You should be able to complete 15 unbroken Dumbbell Snatches with your right arm, then 15 unbroken Dumbbell Snatches with your left arm. Scale weight as needed. For Strict pull-ups, scale to the same repetitions but perform negative pull-ups.
Home Variation
5 Rounds:
30 V- Ups
20 Jumping Squats
10 Burpees with Strict Push-Up