A.
Every 2 minutes, for 16 minutes (8 sets):
Push Press x 3 reps @ 85% of 1-RM
B.
RX
Every minute, on the minute, for 15 minutes (6 sets) for max reps of:
Minute 1: 7 Bar Muscle Ups
Minute 2: 20 Goblet Walking Lunges (1×22.5/15 Kg)
Minute 3: 15 Toes to Bar
Minute 4: 60 seconds of Max Reps Alternating Dumbbell Snatches (1×22.5/15 Kg)
Minute 5: Rest
SCALED
Every minute, on the minute, for 15 minutes (6 sets) for max reps of:
Minute 1: 7 Chest To Bar Pull Ups
Minute 2: 20 Goblet Walking Lunges (1×17.5/12.5 Kg)
Minute 3: 15 Knee To Chest
Minute 4: 60 seconds of Max Reps Alternating Dumbbell Snatches (1×17.5/12.5 Kg)
Minute 5: Rest
BASIC
Every minute, on the minute, for 15 minutes (6 sets) for max reps of:
Minute 1: 7 Pull Ups / Banded Pull Ups / Ring Row
Minute 2: 15 Goblet Walking Lunges (1×10/5 Kg)
Minute 3: 10 Sit Ups
Minute 4: 45 seconds of Max Reps Alternating Dumbbell Snatches (1×10/5 Kg)
Minute 5: Rest
