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.

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