3 Rounds

1 Min Max Pull Ups
1 Min Max Box Jumps
1 Min Max Dumbbell Snatch (Alternating)
1 Min Max Burpees
1 Min Rest

Score: Total Combined Reps Across All 3 Rounds

RX Men: 40# Dumbbells, 24"ish box
RX Women: 25# Dumbbells, 20"ish box

RX + 5 Rounds

RX + Men: 50#
RX + Women: 35#

Goal: 130 Reps +

PROGRAM B

3 Rounds

1 Min Max Pull Ups
1 Min Max Box Jumps
1 Min Max Power Snatch
1 Min Max Burpees
1 Min Rest

Score: Total Combined Reps Across All 3 Rounds

RX Men: 75#, 24"ish box
RX Women: 55#, 20"ish box

RX + 5 Rounds

Goal: 130 Reps +

PROGRAM C

3 Rounds

1 Min Max Pull Ups
1 Min Max Box Jumps
1 Min Max Sandbag/Ball Over Shoulder
1 Min Max Burpees
1 Min Rest

Score: Total Combined Reps Across All 3 Rounds

RX Men: Use what you've got, 24"ish box
RX Women: Use what you've got, 20"ish box

RX + 5 Rounds

RX + Option - Sub Bar Muscle Ups or  Ring Muscle Ups for the Pull Ups

Goal: 130 Reps +

NOTES:

For the pull ups in this workout you should choose something that will allow you to get at least 10 reps each time.  You may do kipping, strict, ring row, banded, TRX band, parellette row, or even bent over row.  Jumping would be an option, but not the best option today - since there are box jumps in the workout.

Make sure that you start from a hang with the elbows and shoulders completely open at the bottom and chin over the bar at the top!

For the Box Jumps we would love to see you actually jump.  If that means significantly lowering the height of the box - that is totally fine.  We would prefer you to jump up and step down in a workout with this many reps in a row - but jumping down is allowed if you are comfortable with doing so.

If you don't have anything sturdy enough to jump on - a great sub is finding something to jump OVER!

If you are unable to jump at this time you may do step ups for this workout!

For the dumbbell snatch you will use 1 dumbbells.  Please lower the weight if this weight will not allow you to get at least 10 reps and if you have a hard time keeping a good back position!  Remember - it's just as important to stay in a good position on the way DOWN as you do on the way UP!

The dumbbell will be between the feet.  Heels are about shoulder width apart and down.  Knees are out and you have one hand on the dumbbell.

To pick up the dumbbell you will stand up hard and fast by driving through the heels and lifting the chest.  Finish UP with the legs and hips. Shrug your shoulder.  Then guide the dumbbell up and over head with kind of a combo swing/clean and jerk/ snatch motion.  Press to lock out with the bicep by the ear.  Lower UNDER CONTROL and switch hands when you are comfortable.  Keep the back flat and heels down.

For the burpees - chest and thighs to the ground - step or jump in - jump and clap.

You may sub knee push up burpees, no push up burpees, or even elevated burpees!