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WOD:

1) 6-9-12 minute AMRAP – 2 minute Rest – Max Reps:

30 Front Rack Box Step-ups 95/65 @ 24/20

30 Power Snatch 95/65

30 Burpees

Max Rope Climbs 15ft

This workout is structured so you might not even get to the Rope in the 6 minute piece, you should have a little time there in the 9 minute piece, and then a solid chunk of time in the 12 minute piece. Get as far as you can in each AMRAP.

Extra Work:

2) Single Leg Landmine RDL: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible.

3) Kettlebell Bottoms-up Carry: 4 sets of 50ft/side

Rest 90-120 seconds between sets. Only load as heavy as you can maintain position for the entire 50ft.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE