15-12-9 reps for time of:
Tips: This couplet presents two very challenging movements broken into small sets to encourage you to move quickly. Go lighter on the thruster and modify the muscle-up so that this workout still can be completed in under 10 minutes
Complete as many rounds as possible in 12 minutes of:
7 box jumps (30/24)
14 kettlebell swings (53/35)
Tips: Each round in this AMRAP should be challenging but still completed quickly if not unbroken. Reduce the height and loading in order to maintain a fast pace throughout.
Tabata push jerk 95/65 Rest 2 minutes
Tabata chest-to-bar pull-up Rest 2 minutes
Rest 2 minutes
Tabata hang power snatch 95/65
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tips: The rest periods should allow you to be mostly recovered and approach the next exercise with intensity. Scale the loading and movements to a level that allows you to work for the full 20 seconds during the first few intervals.
Deadlift 1-1-1-1-1-1-1 reps
Tips: Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses 50/35
Tips: This workout is quick and will challenge shoulder stamina. Reduce the loading so that the first set of push presses can be completed unbroken.