Three-Minute Three-Peat

EQUIP: AbMat, Plate (35/25)(Rx+: 45/35), KB (53/35)(Rx+: 70/53), Pull-Up Bar

WARM-UP:

*Active Stretch

-then:

3 Min. AMRAP -

*3 x Air Squat

*1 x Pop-Up Push-Up

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SET #1:

3 Rounds of 3 Min. ON/ 1 Min. OFF (11 min.) -

*3 x Plate Ground-to-OH

*1 ea. x Plyo Plate Push-Up (1 hand on plate/ other hand on floor, push-up and hop laterally to do next push-up with the opposite hand on the plate)

SET #1 SCORE = Total Rounds completed over the 11 min. of work

SET #2:

3 Rounds of 3 Min. ON/ 1 Min. OFF (11 min.) -

*3 x Pull-Up 

*1 x HSPU Wall Walk (wall walk up + wall-facing handstand push-up + walk down; begin and end w/ chest upon floor)

SET #2 SCORE = Total Rounds completed over the 11 min. of work

SET #3:

3 Rounds of 3 Min. ON/ 1 Min. OFF (11 min.) -

*3 x OH Plate AbMat Sit-Up

*1 x Weighted Deck Squat + Thruster (w/ plate)(sub: get up w/o plate, then pick it up)(stand up fully out of deck squat before completing the Thruster)

SET #3 SCORE = Total Rounds completed over the 11 min. of work

SET #4:

3 Rounds of 3 Min. ON/ 1 Min. OFF (11 min.) -

*3 x KB Swing

*1 ea. x KB Clean + Jerk

SET #4 SCORE = Total Rounds completed over the 11 min. of work

WORKOUT SCORE = Sum of Total Rounds over all 4 sets (record that # on whiteboard)