Warm-Up
10 Minutes for Quality:
1 Minute Bike at RPE 6
20 Double Unders
10 Dumbbell Hang Snatches
20 Ring Rows
10 Wall Balls
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
For Time:
30-20-10
Wall Balls, 20#/14#
15-10-5
Calorie on the Bike
Then,
80 Double-Unders
40 Hang Power Snatches, 75#/55#
20 Burpees Over the Bar
40 Hang Power Snatches, 75#/55#
80 Double Unders
Then,
30-20-10
Wall Balls, 20#/14#
15-10-5
Calorie on the Bike
Variation B
For Time:
90-60-30
Mountain Climbers
45-30-15
Jumping Squats
Then,
80 Double Unders
40 Hand Release Push-Ups
20 Burpee Broad Jumps
40 Hand Release Push-Ups
80 Double Unders
Then,
90-60-30
Mountain Climbers
45-30-15
Jumping Squats
Workout Tip
For Variation A, make sure the load on the wall balls and barbell is light enough to complete each set in 4 sets or less. Scale repetitions as needed.