Warm-Up
3 Rounds:
15 Ring Rows
10 Wall Balls
5 Close Grip Push-Ups
Then,
3 Rounds with an Empty Bar:
15 Deadlifts
10 Front Squats
5 Strict Press
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
Every Minute on the Minute for 4 Minutes:
10 Wall Balls, 20#/14#
10 Pull-Ups
[1-Minute Rest]
Every Minute on the Minute for 4 Minutes:
8 Deadlifts, 155#/105#
8 Burpees Over the Bar
[1-Minute Rest]
Every Minute on the Minute for 4 Minutes:
4 Front Squats, 155#/105#
4 Push Presses, 155#105#
[1-Minute Rest ]
Every Minute on the Minute for 4 Minutes:
20 Double Unders
2 Ring Muscle Ups
Variation B:
Every Minute on the Minute For 12 rounds:
Odd Minutes:
8- 10 Burpee Broad Jumps
Even Minutes:
200m Run
Workout Tip
Make sure in both variations to have at least 15 seconds of rest. Scale distance or repetitions as needed. For variation A, complete all 5 rounds of one couplet before moving on to the next 5 round couplet.