Warm-Up
2 Rounds:
2 Minute Row at RPE 7
15 Air Squats
15 Ring Rows
15 Hand Release Push-Ups
Workout
Variation A:
20 Minute AMRAP:
15 Calorie Row
10 Dumbbell Snatches, 50#/35#
5 Burpees
Variation B:
20 Minute AMRAP:
400m Run
20 Jumping Squats
20 Wide Grip Push-Ups
Workout
Variation A:
12-9-6
Chest-To-Bar Pull-Ups
Thrusters, 95#/65#
Then,
400m Run
Then,
12-9-6
Burpees Over the Bar
Deadlifts, 185#/125#
Then,
400m Run
Then,
12-9-6
Chest-To-Bar Pull-Ups
Thrusters, 95#/65#
400m Run
Variation B:
12-9-6
Wall Walks
V-Ups
Then,
400m Run
Then,
12-9-6
Burpees Broad Jump
Strict Handstand Push-Up
Then,
400m Run
Then,
12-9-6
Wall Walks
V-Ups
400m Run
Workout Tip
For Variation A, make sure the load on the thrusters and deadlift are completed in 2 sets or less. Scale load as needed. If Chest-To-Bar Pull-Ups are challenging, scale to Kipping Pull-Ups.