Warm Up:
AMRAP 6:00
2 shuttle runs (25 ft down and back)
4 burpees
6 plate ground-to-overheads
8 kip swings
Skill Work:
EMOM 6:
3 bar muscle-ups or transition drills
WOD:
For time:
30-20-10:
Burpees
Chest-to-bar pull-ups
Alternating DB snatches (35/50 lb)
Intended Stimulus: 8-15 Minutes
Intermediate:
For time:
30-20-10:
Burpees
Chin-over-bar pull-ups
Alternating DB snatches (20/35 lb)
Beginner:
For time:
21-15-9:
Burpees
Jumping pull-ups
Alternating DB snatches (10/15 lb)
Home Workout:
For time:
30-20-10
Burpees
Alternating double-dumbbell renegade rows (35/50 lb)
Alternating single-dumbbell snatches (35/50 lb)
Movement scaling options:
Burpee: Reps, up-downs
Chest to bar pull-ups: Reps, chin-over-bar pull-ups, jumping chest-to-bar pull-ups, ring rows
Alternating db snatches: Load, single-arm options, dumbbell hang snatches, dumbbell push presses
Cool down:
1 set:
1:00 doorway pec stretch/side