Warm-up
Arm Swings x20
Leg Swings x20
Reverse Snow Angel x10
Good Mornings x10
Air Squats x10
Lateral Hops x20
Single Hops x10
Metcon (AMRAP – Rounds and Reps)
10 AMRAP
20 Alternating DB/KB Snatches
40 Jumping Jacks
Metcon (Time)
Lyla
10-9-8-7-6-5-4-3-2-1 reps for time of:
Muscle-ups
Bodyweight clean and jerks
Scaling:
This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.
Intermediate Option:
7-6-5-4-3-2-1 reps for time of:
Muscle-ups
¾ bodyweight clean and jerks
Beginner Option:
7-6-5-4-3-2-1 reps for time of:
Jumping pull-ups
Knee push-ups
⅓ bodyweight clean and jerks
*Bar or Rings
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#