Warm-Up
3 Rounds:
100m Row
200m Run
5 Strict Pull-Ups
5 Close Grip Push-Ups
5 Muscle Snatches – With an Empty Bar
5 Overhead Squats – With an Empty Bar
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
14 Minute AMRAP:
7 Ring Muscle Ups
200m Run
14 Hang Power Snatches, 95#/65#
200m Run
3 Minute Rest
14 Minute AMRAP:
7 Bar Muscle Ups
200m Row
14 Overhead Squats, 95#/65#
200m Row
Variation B:
0:00-9:59
80 High Knees
80 Butt Kickers
800m Run
80 High Knees
80 Butt Kickers
10:00-19:59
40 Second plank
800m Run
40 Second plank
20:00-Until Complete
20 V Ups
80 Sit-Ups
20 V Ups
Workout Tip
For Variation A, Make sure barbell movements are completed in 2 sets or less. Scale overhead squats to front squats if needed.