Double-Duty AMRAP Doozy

Equip: (Pull-Up Set-Up), Barbell (105/85), optional: HSPU set-up (AbMat, etc.)

WARM-UP:

*10 x Toe-Hold Squat Stretch

*100m Run

*10 (5 ea. leg) x Mantis Stretch

*100m Run

*10 x Plow + Leg-Drop

*100m Run

*10 x Cobra-to-Down Dog

*100m Run

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SET #1:

30 Min. AMRAP (Goal = 4+ Rounds) -

*400m Run

*50 x Air Squat

*40 x Mountain Climb (R and L = 1)

*30 x Burpee

*20 x Pull-Up

*10 x Handstand Push-Up OR 6 x Wall Walk (your choice!)

SET #2:

15 Min. AMRAP “Lightweight DT” -

*12 x Deadlift (105/85)(Traditional DT Rx = 155/105; NOT what we’re doing today)

*9 x Hang Power Clean

*6 x Push Jerk