Every 5min for 20min (4 sets):
20 Single DB/KB/Backpack Step Ups or reverse Lunges
20 Push Ups
20 Jumping Squats
20 SA DB/KB (10/side) or Backpack/BB Cleans
- go all out each set! Scale so that you stay under 3min for the first set -
3 x AMRAP5 with 3 min rest between
1.
10 barbell PC 8 V-ups 6 burpees over bar
2.
8 barbell STOH 6 V-ups 4 burpees over bar
3.
6 barbell powersnatches 4 vups 2 burpees over bar
Take a weight where you go TNG unbroken with the snachtes. (scale with DB/KB variations of the movements)