Warm-Up
4 Rounds:
200m Run
4 Down-Ups
8 Wall Balls 20#/14#
12 Dumbbell Snatches, 35#/25#
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
Every 2 Minutes for 5 rounds:
5 Power Snatches, 75#/55#
5 Thrusters, 75#/55#
10 Burpees Over the Bar
Then, every 2 minutes for 5 rounds:
400m Row
Variation B:
Every 2 Minutes for 5 rounds:
200m Run
20 Air Squats
20 V-Ups
Then, every 2 minutes for 5 rounds
20 Burpees
Workout Tip
Make sure to have rest in both variations and sections. Scale repetitions as needed in order to get rest.