Warm-Up
A) Every Minute on the Minutes x 8 rounds:
Minute 1:
5 Push-Ups
10 Sit-Ups
Minute 2:
40 seconds Plank on elbows
Minute 3:
Row, at a moderate pace
B) 3 Rounds:
8 Barbell Press, empty bar
8 Ring Rows
16 Ball Slams
Strength
Superset A and B then rest 3 minutes
A.
Strict Handstand Push-Ups
6-6-6-6
B.
Bent-Over Row
12-12-12-12
Note: you will be super setting the movements A and B.
A. For the listed repetition of the most challenging variation appropriate for you. Choose from the following options: Deficit Strict Handstand Push-Ups, Strict Handstand Push-Ups, Kipping Handstand Push-Ups, Strict Press.
B. For the bent-over rows, keep the movements strict as possible. Build to a challenging weight and keep that weight for all 4 sets.
Workout
Every minute on a minute x 8 minutes:
Odd: 12/9 Calorie Row
Even: 3 Power Snatch + 3 Overhead Squats, 115#/75#
– 2 Minute Rest
Then,
8min AMRAP:
400m Run
30 Burpees
20 Ball Slams, 40#/30#
Max Walking Lunges
Workout Tip
Row: you should be able to complete the row in 40 seconds or less, scale as needed.
Barbell: with the power snatch, you should be able to complete the movements in touch and go movements. The overhead squat portion should be unbroken.