“Double Decker”
Purple+:
10 Min AMRAP
14 Wall-balls 20/14
12 Dumbbell Snatches 50/35
10 Burpee Box Jumps 24/20
Rest 5 minutes
x2
Blue:
10 Min AMRAP
14 Wall-balls 20/14
12 Dumbbell Snatches 50/35
10 Burpee Box Jumps 24/20
Rest 5 minutes
x2
Orange:
10 Min AMRAP
12 Wall-balls 20/14
12 Dumbbell Snatches 35/20
10 Burpee Box Step-ups 24/20
Rest 5 minutes
x2
Yellow:
10 Min AMRAP
14 Wall-balls 14/10
12 Dumbbell Snatches 25/15
10 Burpee Box Step-up 20/14
Rest 5 minutes
x2
White:
10 Min AMRAP
10 Wall-balls 10/4 -> to box if needed
10 Dumbbell Snatches 20/10
10 Bodybuilder Box Step-up 20/14
Rest 5 minutes
x2
Treat each interval as a separate workout, don’t pace the first one knowing that the second one is coming. For both pieces the intensity should be at 85%+ and breathing should be heavy. Get into a rhythm with your breathing and movement, keep it consistent. 5 minutes should be plenty of time to recover from this effort. Many times the beginning of the second interval will feel better than the first, but don’t fall into the trap and go out too hot. Try to keep scores for both as close as possible.