5 Rounds - AMRAP: 4

• 3 devils presses ♀ 35-lb dumbbells ♂ 50-lb dumbbell
  
• 12/15 Echo-bike calories
• 3 devils presses
  

In remaining time, complete as many rounds and reps as possible of:

• 3 ring muscle-ups
  
• 5 push-ups
• 7 air squats
  

Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

Coaching cues: As you jump your feet to your hands in the devils presses, pull your chest up away from the floor, set your back, and then use your hips to swing the dumbbells to the overhead position.

Partner AMRAP 10

• 20/15 Calorie Ski (FX: 16/12)
  
• 20 Dumbbell Bench Press (50/35) (FX: 35/20)

2 min rest

Partner AMRAP 10

• 20/15 Calorie Row
  
• 20 Med Ball Pass Sit-Ups (20/14)*
  

2 min rest

AMRAP 10

• 20/15 Calorie Bike
  
• 20 Back Rack Lunge (115/80)
  

*20 Synchro Sit-Ups, but every other Sit-Up is a Med Ball Sit-Up

Scaling:Today’s workout is a short rep scheme, but a high volume of rounds. Even though the sets are small, it is still a fairly high volume of each movement: 40 power cleans, 60 box jumps, and 80 chest-to-bar pull-ups.

Focus on smooth (not fast) movement and quick transitions. Check the clock after your first round — the goal is to set one pace you can keep consistent over all 20 rounds. This is a great mental and physical test! We suggest all singles on the cleans, and to step down off the box to help manage your heart rate. Aim to keep rounds under 1:10 or less. The elite will be able to keep rounds under 50 seconds.

21-15-9:

• Deadlifts 225/155
  
• Handstand push-ups
  

Scaling: Today’s workout is a classic CrossFit benchmark. This workout is meant to be a sprint and completed in 10 minutes or less. The load on the barbell is meant to be moderately heavy and allow you to complete each round in 3 sets or less. Scale the handstand push-ups as needed to complete your first set in no more than 3 minutes.

Scale possibilities: reduce HPU reps to 12-9-6 and/or the technique to Pike Pushups