Strength & Mobility
Build to a heavy set of 3 @ 21×1
German hang pike pull x 2-4
Conditioning
AMRAP 10
5,10, 15, 20… wall balls
10 box jumps
10 toes to bar
Notes
Today’s workout is a 10 minute AMRAP of wall balls, box jumps, and toes to bar. You will start with 5 wall balls, 10 box jumps, and 10 toes to bar in round 1. With each successive round you will add an additional 5 wall balls, while the box jump and toes to bar reps will remain constant. Your score is the amount of rounds and reps you complete in 10 minutes.
Choose a wall ball weight that allows you to do 15-20 reps unbroken.
Pick a safe height for the box jumps that allows you to move smoothly through the 10 reps without any hesitation or risk of failure.
The toes to bar should be completed in 1-2 sets each round. Scale to straight leg raises, hanging knee raises, v-ups, or sit ups if necessary.