Warm-Up
3 Rounds:
400m Run
4 Burpees
4 Strict Pull-Ups
8 Deadlifts, with an empty bar
8 Front Squats, with an empty Bar
8 Hang Power Snatches, with an empty bar
Workout
Choose variation A for a workout with weights or B for a bodyweight workout:
Variation A
12 minutes:
2000m Row
Then, max rounds of:
6 Strict Pull-Ups
12 Kettlebell Swings, 53#/35#
24 Air Squats
– 3 Minute Rest
12 minutes:
1600m Run
Then, max rounds of:
6 Bar Dips
12 Burpees
24 Walking Lunges
Variation B
12 minutes:
1600m Run
Then max rounds
6 Push-Ups
12 V-Ups
24 Air Squats
– 3 Minute Rest
12 minutes:
1600m Run
Then, max rounds of:
6 Push-Ups
12 V-Ups
24 Walking Lunges
Workout Tip
For Variation A and B, after the run or row buy-in, AMRAP the 3 movements with remaining time.