Warmup
Time: 25
PVC Pipe Musical Chairs (10 min)
+
8 Step-ups
10 Russian Kbs (light)
12 Goblet Squats
14 Straight-arm Banded Lat Pull-down
x2
Part 1
Time: 35
Primary: Ventilation - Secondary: Plumbing
2 min AMRAP:
8 Russian Kbs 53/35-> 44/26->35/18
4 Box Jumps 24/20->20/14->Step-ups
Rest 1 min
2 min AMRAP
8 Hang Power Clean 75/55->55/35->45/25
4 Burpee over bar->Bodybuilders
Rest 1 min
2 min AMRAP
8 Thrusters 75/55->55/35->45/25
4 Pull-ups ->8 Jumping Pull-ups
Rest 1 min
x 3
DO NOT go all out on these sets. Each interval should be about 85-90% effort, and as you progress will steadily move to higher ranges of effort, heart rate with heavy breathing. Work on being smooth and efficient with each movement, limit wasting energy as much as possible. BE SMOOTH. Pace in order to keep scores consistent across all intervals, or get faster each round.