In 15 mins do:

9-15-21-27 reps of:

Alternating Dumbbell Snatches, 50/35 lbs

Dumbbell Step Back Lunges, 50/35 lbs

…then in the remaining time, AMRAP of:

2 Wall Walks

50 Double Unders

Target number of Rounds: 5+ Rounds
Minimum number of Rounds before scaling: 3 rounds
Large Class Target number of Rounds: 2+ Rounds (each set)
Large Class Minimum number of Rounds before scaling: 1 round (each set)

Ascending rep schemes are always harder to judge, so we want to see a steady and consistent pace. Know in the back of your mind that rounds/sets only take longer as athletes climb, so be methodical with every movement and breathe. Once complete, attack the remaining minutes with a quick amrap of jump rope and wall walks.

Athletes’ muscle endurance will be put to the test. All-out grind on the first part, while the max rounds are there to put the finishing touches on a total body beat down.

3 rounds for quality of:

15 Hip Extensions

10 L/10 R Bulgarian Split Squats

10 L/10 R Landmine Press, pick load