5:00 AMRAP
10 Glute Bridges
10 Air Squats
10 Supermans
10 Pike Shoulder Taps
20 Skater Jumps
Athletes Notes
3 Rounds For Time
400m Run or 120 Skater Side Jumps
21 Alt Dumbbell Snatch* or Backpack Ground to Overhead
12 Strict Pull Ups or 12 Bent Over Row**
*Dumbbell (1×50/35) or Backpack
**Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how quickly you complete all 3 rounds.
Workout Flow
As quickly as possible, complete:
400m Run or 120 Skater Side Jumps
21 Alt DB Snatch or Backpack Ground to Overhead
12 Strict Pull Ups or 12 Bent Over Rows
400m Run or 120 Skater Side Jumps
21 Alt DB Snatch or Backpack Ground to Overhead
12 Strict Pull Ups or 12 Bent Over Rows
400m Run or 120 Skater Side Jumps
21 Alt DB Snatch or Backpack Ground to Overhead
12 Strict Pull Ups or 12 Bent Over Rows
Demo Videos
- Skater Side Jumps
- Dumbbell Snatch
- Backpack Ground to Overhead
- Strict Pull Up
- Double Dumbbell Bent Over Row
Scaling
3 rounds for time:
100 Skater Side Jumps
18 alt Snatch* or Ground to Overhead
9 Bent Over Row
*Dumbbell (1×35/25) or Backpack
**Dumbbell (2×35/25) or Backpack
Mayhem Mom Mods
3 rounds for time:
400m Run or 120 Skater Side Jumps
21 Single Dumbbell Hang Snatch or Ground to Overhead*
12 Bent Over Row**
*Dumbbell (1×35 or lighter) or Backpack
**Dumbbell (2×35 or lighter) or Backpack