12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
30 Double Unders
20 DB Snatch (Alternating)
10 Toes to Bar/V-Ups

RX Men: 40# DB (V-Ups or TTB are RX)
RX Women: 25# DB (V-Ups or TTB are RX)

RX + Men: 50# DB + (TTB)
RX + Women: 35# DB + (TTB)

Score: Total Completed Rounds + Any Additional Reps

Goal: 5-6 Rounds +

PROGRAM B

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
30 Double Unders
10 Power Snatch
10 Toes to Bar/V-Ups

RX Men: 95#  (V-Ups or TTB are RX)
RX Women: 65# (V-Ups or TTB are RX)

RX + Men: 115#+  (TTB)
RX + Women: 75# + (TTB)

Score: Total Completed Rounds + Any Additional Reps

Goal: 5-6 Rounds +

For this workout you should choose all the version of all elements that REALLY allow you to keep moving.  This one is meant to be a moving pretty steady for 12 min stimulus.

For the double unders - if 30 will really slow you down you may lower to 20.  If 20 will still slow you down a lot, or if you don't have double unders yet - you will want to sub DB hop overs or even double rep single unders.  (We suggest the hop overs as a way better sub).

For the dumbbell snatches - these will be alternating.  So for each set of 20 you will end up doing 10 per side.  The dumbbell will start on the ground with the dumbbell between the feet.  You will keep the heels down and bend the knees.  Hinge at the hips but keep the chest lifted and belly tight.  Arm is long and straight.  Stand up hard and fast.  Shrug the working shoulder.  Pull the elbow high and outside and then punch the dumbbell to the sky (you can even pull under slightly) and finish standing up completely with the bicep by the ear and belly tight!

Alternate hands with each rep.

For the toes to bar you may also do V-Ups for RX on this one!  If you want to click RX + you gotta go with the toes to bar though!  You can also sub knees up, weighted sit ups, or even regular sit ups.  Choose something that will allow you to keep moving!