2 rounds for total reps of:
On a 3-minute clock:
400-meter run
Max chest-to-bar pull-ups
Rest 1 minute
On a 3-minute clock:
400-meter run
Max handstand push-ups
Rest 1 minute
On a 3-minute clock:
400-meter run
Max dumbbell goblet squats
Rest 1 minute
♀ 16 kg35-lb dumbbell
♂ 23 kg50-lb dumbbell
stimulus & strategy
Today, you'll take on an interval-style workout with a focus on higher-skill gymnastics at a fast pace. Push hard on each run to give yourself as much time as possible with each gymnastics movement. Plan to finish each run in under 2 minutes, so you have 1 minute or more for max reps of each gymnastics movement. The dumbbell loading should be light enough to hang on to it for the entire remaining time in the interval. Once you get through all 3 sets, start back at the beginning and move through each 3-minute AMRAP again.
scaling
2 rounds for total reps of:
On a 3-minute clock:
400-meter run
Max pull-ups
Rest 1 minute
On a 3-minute clock:
400-meter run
Max pike push-ups
Rest 1 minute
On a 3-minute clock:
400-meter run
Max dumbbell goblet squats
Rest 1 minute
♀ 20-lb dumbbell
♂ 35-lb dumbbell