5/12/25

Warm-Up (6–8 Minutes)

2 Rounds (Easy-to-Moderate Pace):

• 10 Jump Rope
• 5 Box Step-Ups
• 5 KB Snatches (light, each arm)
• 10 Air Squats
• 5 Pull-Up Prep (scap pulls)
• Run baseline to baseline

Buy-In (Together – split however)

60 Wall Balls (20/14 lb)

AMRAP 24 – Alternating Full Rounds

Partner A completes one full round, then Partner B. Repeat until time expires.

1 Round =

• 10 Box Jump (24/20″)
• 8 Barbell Clean & Jerks (95/65 lb)
• 12 Kettlebell Swings (53/35 lb)
• Run around gym twice
• 6 Pull-Ups

Cash-Out (Together – as fast as possible)

50 Dumbbell Lunges (alternating, suitcase or front rack)
40 Double Unders (or 80 Singles)
30 KB Squats
20 Burpees – fast, alternating every 5