16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)

6 Pull Ups
8 Push Press
10 Front Rack Lunges (Alternating)

RX Men: 75#
RX Women: 65#

RX + Men: 95# +
RX + Women: 65# +

RX + OPTION: Swap the 6 Pull Ups out for 3 Muscle Ups

Score: Total Completed Rounds + Any Additional Reps

Goal:  10 Rounds +

PROGRAM A

16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)

6 Pull Ups
8 DB Push Press
10 DB Front Rack Lunges (Alternating)

RX Men: 40# DBS
RX Women: 25# DBS

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

RX + OPTION: Swap the Pull Ups out for 3 Muscle Ups.

Score: Total Completed Rounds + Any Additional Reps

Goal:  10 Rounds +

PROGRAM C

16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)

6 Pull Ups
8 Shoulder to Shoulder Sandbag Push Press
10 Sandbag Lunges (Alternating)

No RX or RX+ on the weight since all of your sandbags are so different.

RX + Option: Swap the 6 Pull Ups out for 3 Muscle Ups (bar or ring).

Score: Total Completed Rounds + Any Additional Reps

Goal:  10 Rounds +

NOTES:

For this workout you will want to choose a weight that you don't forsee yourself having to break - at least not until late into the workout.

You will do 6 pull ups, then 8 push press, followed by 8 front rack lunges.  Keep repeating for 16 min.

For the pull ups - this would be a great workout to do strict if you want to work on those.  Lower the number to something that can be done in 1-2 sets each time (for the most part) regardless of what pull up method you choose.

Other options are kipping, jumping, ring/trx/supine bar row, banded, or even a bent over row with your bar.

Make sure you go ALL of the way down, and pull ALL of the way up at the top.

If you want to do muscle ups you can sub those as well!  3 is the written # but you can even do 1-2 or sub a jumping/banded/muscle up transition for fun!

For the push press you will start with the bar on the shoulders with the elbows slightly in front.  Hands are just outside of the shoulders.  Chest up and belly tight!  Feet should be roughly under the hips with the heels down.  You will dip by bending the knees and allowing them to come slighty forward, but keeping the heels down.  Focus on keeping the torso upright and not allowing the chest to drop forward.  Stand up hard and fast to "pop" the bar off of the shoulders.  Move the face out of the way.  Keep the belly tight as you press the bar straight up and lock out with it over the top of your head with the biceps by the ears and belly tight.

For the lunges the bar will also be on the front of the shoulders.  You may perform forward stepping, reverse, or even walking.  You will alternate feet with each step - so each set of 10 ends up being 5 per side.

Make sure you take a long enough step that your front heel stays down when your back knee GENTLY touches.  Drive out of the heel and stand all of the way up each time. Keep the belly tight and don't allow the weight to pull you forward.