• September 13, 2026
  by Matt Pedri
  
  

  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

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