Workout Video:
Warmup:
50 Mountain Climbers
Then 2 sets:
3 Wall Climbs
12 Hand Release Pushups
12 Weighted Lunges
12 Back extensions
Strength:
E2MOM for 12min:
10 Weighted Step-ups (as heavy as possible)
Max time Chin Over Door Hang in remaining of the 2min (scale for straight arms hang)
Metcon:
5min AMRAP:
12 Burpees
21 Situps
5min AMRAP:
12 Pushups
21 Jump Squats
5min AMRAP:
12 High Knees Jumps
21 Backpack Push Press
Endurance:
AMRAP in 36min:
15 Backpack Thrusters
12 Situps
10 Rollups
12 Situps
15 Backpack Power Cleans
12 Situps