AMRAP 15 Minutes
25 Strict Pull Ups Or Table Rows Or Bent Over Object Rows (Each Arm)
50 push ups
100 air squats
BACKPACK OPTION:
AMRAP 15 Minutes
25 Bent Over Backpack Rows
50 Backpack Push Ups
100 Backpack Back Squats
*All with a 20#/14# Backpack or Vest
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For Total Reps in 38 minutes
In 6 minutes, perform: Kettlebell Half UKC* + Halo (12/8 kg)
Rest 2 minutes
2 Rounds of The Pace Maker: 30 seconds of Left-Arm Kettlebell Swings (16/12 kg) 30 seconds of Right-Arm Kettlebell Swings (16/12 kg) 30 seconds of Left-Arm Kettlebell Snatches (16/12 kg) 30 seconds of Right-Arm Kettlebell Snatches (16/12 kg) 30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg) 30 seconds of Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
Rest 2 minutes
Then, in 8 minutes, perform: Max Strength Kettlebell Complexes** (2x16/12 kg)
Rest 4 minutes
Finally, in 10 minutes, 3 attempts for Power of: Max Double Kettlebell Half Snatches (2x16/12 kg)
3 sets of shoulder presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push jerks, ⅔ body weight
3 sets of strict pull-ups
Rest 30 sec. between sets.
Post reps completed to comments.
Scaling:
Reduce the load on the barbell movements and choose a pull-up modification that allows you to complete at least 10 reps of each when fresh. Newer athletes should reduce the total volume of this workout.
Intermediate Option:
For total reps:
3 sets of shoulder presses, ½ body weight
3 sets of strict pull-ups
3 sets of push presses, ½ body weight
3 sets of strict pull-ups
3 sets of push jerks, ½ body weight
3 sets of strict pull-ups
Rest 30 sec. between sets.
Beginner Option:
For total reps:
2 sets of shoulder presses, empty barbell
2 sets of assisted pull-ups
2 sets of push presses, empty barbell
2 sets of assisted pull-ups
2 sets of push jerks, empty barbell
2 sets of assisted pull-ups