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Workout of the day – Monday July 12th

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Warm up

2 rounds:

10 PVC pass-throughs

5 PVC Cuban presses

10/side single arm DB overhead lunges

20 skater steps


Muscle Snatches 3×3, increasing


Overhead squats

5×4, building , aiming for the same weights as 6/28


13 min AMRAP:

6 squat snatches 115/80 lbs 

12 Chest-to-bar pull ups

18 alternating pistols

Scaling option:

Banded Chest-to-bar Pull-ups. We are looking for a full range of motion on these Pull-ups, get a band that allows you to touch the bar with your chest each rep. Or sub for ring rows

Alternating reverse lunges


A) For time:

10-20-30-40-50-40-30-20-10 Double unders **

** after each round of double unders, perform 6 double dumbbells box step overs 50/35 lbs, 24/20 in

If you cannot perform double unders, do single unders with twice the volume

B) 17 min AMRAP:

2 wall walk

6 pull ups / ring rows

12 wall balls 20/14 lbs, 10/9 ft.

18/15 cal row