Warm-Up
7 Minutes of Movement
30 Jumping Jacks
15 Empty Bar Strict Press
15 Ring Rows
15 Knee Raises
Strength
Superset A and B, then Rest 3 Minutes.
A.
Strict Press
1 @ RPE 6
1 @ RPE 7
1 @RPE 8
1 @ RPE 9 x 1
B.
Strict or Weighted Pull-Ups
1 @ RPE 6
1 @ RPE 7
1 @RPE 8
1 @ RPE 9 x 1
[3-Minute Rest]
Strength Tip
After both movements are complete, rest 3 minutes. You should build to a weight that is challenging for both movements for a heavy single of the day.
Workout
Variation A:
12 Minute AMRAP:
2 Rope Climbs
4 Handstand Push-Ups
8 Dumbbell Snatches, 50#/35#
12 GHD Sit Ups
Variation B:
12 Minute AMRAP:
200m Run
4 Handstand Push-Ups
8 Single-Leg Squats
12 Sit-Ups
Workout Tip
For Variation A, alternate dumbbell snatches every 4 repetitions. If no GHD available, scale to V-Ups.