Workout of the Day

AMRAP in 20 minutes
5 kipping pull-ups
10 alternating dumbbell snatch
15 box jumps

In today’s workout, you have a difficult combo of complimentary movements in small set sizes. Pull-ups can be scaled by using bands or by performing ring rows. When it comes to the snatches, you don’t need to complete each set of ten unbroken, but it shouldn’t be unreasonable when you’re fresh or might have too heavy of a weight. Maintain a steady pace on the box jumps, jumping up and stepping down for each rep.

standard: 40/25 lb
rx: 50/35 lb
sport: 65/45 lb

STRENGTH

3-5 rounds not for time
10 single DB/KB bulgarian split squats L (AHAP)
10 single DB/KB bulgarian split squats R
10 unbroken touch and go deadlifts (building)
Rest 2+ minutes between rounds

Upper body accessory
3-5 rounds not for time
max set deficit push ups
20 gorilla rows
max set regular push ups
rest 2+ minutes between rounds