Warm-Up
4 Rounds:
5 Burpees
5 Muscle Snatches with an Empty Bar.
5 Overhead Squats with an Empty Bar.
5 Strict Pull-ups
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
[0:00-9:00]
30 Burpees
20 Power Snatches, 95#/65#
10 Overhead Squats
5 Ring Muscle-Ups
[9:00-18:00]
1 Mile- Run
[18:00-27:00]
5 Ring Muscle-Ups
10 Overhead Squats, 95#65#
20 Power Snatches, 95#/65#
30 Burpees
Variation B:
Every Minute On The Minute x 30
[Minute 1]
50 Mountain Climbers
[Minute 2]
25 Air Squats
[Minute 3]
15 Burpees
[Minute 4]
Max Tuck Jumps
[Minute 5]
Rest.
Workout Tip
For Variation A, make sure to have at least 90 seconds of rest between each station.