Warm-Up
With a dumbbell or kb..
AMRAP 90s
15 Scap Push Ups
AMRAP Goblet Squats
Rest 30s
AMRAP 90s
10 Box Pull Overs
AMRAP Weighted Step Ups
Rest 30s
AMRAP 90s
10 Renegade Rows*
AMRAP Burpees
Rest 30s
AMRAP 90s
10 Floor Press*
AMRAP Box Jump Overs
*each arm
Skill
Hug Squats
C2B Pull Ups
Butterfly Pull Ups
Double WOD
10 Min Ascending AMRAP
4 Chest to Bar Pull-ups
4 SA Devil’s Press 50|35
4 Sandbag Hug Squats 140|90
6 Chest to Bar Pull-ups
6 SA Devil’s Press
6 Sandbag Hug Squats
8 Chest to Bar Pull-ups
8 SA Devil’s Press
8 Sandbag Hug Squats…
Level 2- 40|25
Level 1-30|15
ADV – 70|50
Rest 2 Minutes
In 10 Minutes Complete:
For Time
21-15-9
Burpee Box Jump Overs
Bike for Calories*
If there is time remaining, chip away at part 1 in reverse
9-15-21
Burpee Box Jump Overs
Bike for Calories*
*Schwinn|C2 Cals = 30-22-14
Extra Work
EMOM15
- 10 Back Rack Lunges
- Max HS Hold*
- Rest
*If you can go for an entire minute, try freestanding, floating your feet off the wall or single arm handstands.