Warm-Up
3 Rounds:
200m Run
200m Row
10 Wall Balls
10 RDLs with an empty bar
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
30 Minute AMRAP:
800m Run
400m Row
20 Dumbbell Thrusters, 35#/25#
10 Deadlifts, 185#/135#
5 Ring Muscle Ups
Variation B
30 Minute Clock:
800m Run
40 Walking Lunges
20 V Ups
10 Burpees
20 V Ups
40 Air Squats
800m Run
3 Minute Rest
Workout Tip
For Variation A, make sure the load on the dumbbells is light, and all sets of thrusters are completed in 3 sets or less. For the deadlift portion, the load should be moderate to light and all sets should be completed in 2 sets or less. For Ring Muscle-Ups, scale to 15 Chest to Bar Pull-Ups, or 15 Keeping if needed.