Build Up:
2 rounds:
Single-arm dumbbell suitcase carry, right (50 ft)
Single-arm dumbbell suitcase carry, left (50 ft)
5 box jumps
5 single-arm dumbbell push presses, right
5 single-arm dumbbell push presses, left
– Use intended workout weight on the second round.
– Use intended workout height for the box jumps on both rounds.
WOD:
AMRAP 15:
100-m DB suitcase carry (35/50 lb)
20 box jumps (20/24 in)
20 single-arm DB push presses
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.
Intermediate:
AMRAP 15:
100-m DB suitcase carry (20/35 lb)
20 box jumps (20/24 in)
20 single-arm DB push presses
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.
Beginner:
AMRAP 15:
100-m DB suitcase carry (10/15 lb)
15 box jumps (12/20 in)
15 single-arm DB push presses
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.
Home Workout:
AMRAP 15:
100-meter dumbbell suitcase carry (35/50 lb)
20 jumps over an object (20 in)
20 single-arm dumbbell push presses
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.
Movement scaling options:
DB suitcase carry: Load, distance
Box jumps: Reps, height, step-ups
Single arm DB push presses: Load, reps, one arm only, push-ups, push-ups from the knees, plank holds
Post-Workout Skill Work:
2 sets:
5 single-arm DB suitcase deadlifts, right
5 single-arm DB suitcase deadlifts, left
– Rest 1:00 between sets.