"Gassed!" (AMRAP Repeats + Gasser)

EQUIP: Jump Rope, Box (24/20), Wall Ball (20/14)

WARM-UP:

*Active Stretch

-then:

*400m Run

*200 x Jump Rope Singles

*100 x Mtn. Climb

PART A (23 min.):

AMRAP REPEATS -

#1: 4 Min. AMRAP

-1 minute rest-

#2: 6 Min. AMRAP (start AMRAP back at the beginning of the chipper every time (i.e. w/ 40 Dbl.-Under))

-2 minute rest-

#3: 10 Min. AMRAP (start AMRAP back at the beginning of the chipper again (i.e. w/ 40 Dbl.-Under))

*40 x Double-Under (sub: 40 singles + 20 tuck jump)

*30 x Wall Ball

*20 x Burpee-Box Jump

*10 ea. leg x Pistol

SCORE: Total Reps over all three AMRAPs

-3 minute rest before moving onto Part B-

PART B (25 min. time limit):

“GASSER” FOR TIME -

*40 x Double-Under (sub: 40 singles + 20 tuck jump)

*400m Run

*30 x Wall Ball

*300m Run

*20 x Burpee-Box Jump

*200m Run

*10 ea. leg x Pistol

*100m Run

*10 ea. leg x Pistol

*100m Run

*20 x Burpee-Box Jump

*200m Run

*30 x Wall Ball

*300m Run

*40 x Double-Under

*400m Run

SCORE: Time to Complete “Gasser”