5/per side Samson Lunge
10 Downward Dog to Push Up
10 Steps Forward and Back Bear Crawl
20 Bear Crawl Shoulder Taps
Athletes Notes
15 minute AMRAP
5 Clean and Jerk*
5 Box Jump or Box Step Up (24/20)
10 Renegade Row Push Up Combo** (1 rep = push up + single arm row)
5 Box Jump or Box Step Up
*Dumbbell (2×50/35) or Backpack
**Dumbbell (2×50/35) or Bodyweight
Athletes Notes
Score
This workout is scored on how many rounds and reps you complete in 15:00.
1 round is 5 clean and jerks, 5 box jumps, 10 renegade rows, and 5 box jumps.
Workout Flow
On a 15:00 clock, complete as many rounds and reps as possible of:
5 Clean and Jerk
5 Box Jumps
10 Renegade Row Push Up Combos
5 Box Jumps
- For the Renegade Row, reps are counted as follows:
—Rep 1: push up + L arm row
—Rep 2: push up + R arm row
—Rep 3: push up + L arm row
and so on, until you complete 10 total reps.
Demo Videos
- Double Dumbbell Clean and Jerk
- Backpack Clean and Jerk
- Box Jump
- Box Step Up
- Bodyweight Renegade Row + Push Up
- Dumbbell Renegade Row + Push Up
Scaling
15 minute AMRAP
5 Single Dumbbell Clean and Jerk (Dumbbell (1×35/25) or Backpack)
5 Box Jump or Box Step Up (24/20)
10 Renegade Row Push Up Combo (Dumbbell (2×35/25) or Bodyweight)
5 Box Jump or Box Step Up
Mayhem Mom Mods
15 minute AMRAP
5 Double Dumbbell Hang Clean and Jerk (Dumbbell (2×35) or Backpack)
5 Box Jump or Box Step Up (24/20)
10 Renegade Row Push Up Combo (Dumbbell (2×35) or Bodyweight)
5 Box Jump or Box Step Up