Workout of the Day
AMRAP in 20 minutes
200m medicine ball carry
12 push jerks
21 pull-ups
Choose a weight for your barbell that allows you to get the push jerks done in 2 sets when you are fresh. Pull-ups can be scaled by doing them with a band or opting for jumping pull-ups or ring rows. Kipping pull-ups will keep you moving at a quicker pace but strict pull-ups are always fine if you prefer. Consider cutting the pull-up reps down to 15 if you think doing 21 will really slow you down. Hold the ball however you want during the 200 meter carry. Practice a few different ways before the workout starts so you have options!
standard: 95/65 lb., 14/10 lb.
rx: 115/85 lb., 20/14 lb.
sport: 135/95 lb., 25/20 lb.
STRENGTH
4-5 rounds not for time
6 barbell deadlifts (building)
8 double DB walking lunge steps (AHAP)
10 jumping lunges (no weight)
Rest while partner(s) go or about 2+ minutes between rounds
Upper body accessory
4-6 rounds not for time
8-12 bent over barbell rows (building)
max reps banded lat pull downs
Rest while partner(s) go or about 2+ minutes between rounds