Workout of the DAY

AMRAP 20:00
– 30 Pull Ups
– 200m Run
– 30 Push Ups
– 400m Run
– 30 Abmat Sit Ups
– 800m Run

– Banded Pull Ups / Barbell Pull Ups ilo Pull Ups
– Push Ups on knees or with Barbell ilo Push Ups

4 Rounds:
– 21 Box Jump @ 24/20″
– 18 Wall Balls @ 20/14lb
– 15 KB Swings @ 24/16kg
– 12 Burpees

For Time:
– Push Ups
– Lunges (each leg)
– Pull Ups
– Wall Balls 20/14lb
– KB Swings 24/16kg

*Rep Scheme: 13 of each exercise, 12 each, 11 each, etc.
*Push Ups on bar or knees ilo Push Ups
*Adjust Wall Ball & KB weight as appropriate
*35 MINUTE TIME CAP*

For Time:
40-30-20-10:
– DB Snatch 22.5/15kg
10-20-30-40:
– DB Goblet Squat 22.5/15kg

*Movement Pattern: 40 Snatch, 10 Goblet Squat, 30 Snatch, 20 Goblet Squat, etc.
*5 Burpees between each transition
*Same DB to be used for both movements