5:00 AMRAP
:30 Arm Circles
5 Scap Pull Ups
:10 Hollow Rocks
10 Supermans
10 Glute Bridge March
Athletes Notes
3 rounds
4 Strict Pull Up or 6 Crush Grip Floor Pull Over*
4 Double DB Snatch (2×50/35) or Backpack Ground to Overhead
-rest 3 minutes-
2 Rounds
6 Strict Pull Up or 9 Crush Grip Floor Pull Over*
6 Double DB Snatch (2×50/35) or Backpack Ground to Overhead
-rest 3 minutes-
1 Round
12 Strict Pull Up or 18 Crush Grip Floor Pull Over*
12 Double DB Snatch (2×50/35) or Backpack Ground to Overhead
*Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how quickly you complete each set.
Workout Flow
4 Strict Pull Up or 6 Crush Grip Floor Pull Over
4 Double DB Snatch or Backpack G2OH
4 Strict Pull Up or 6 Crush Grip Floor Pull Over
4 Double DB Snatch or Backpack G2OH
4 Strict Pull Up or 6 Crush Grip Floor Pull Over
4 Double DB Snatch or Backpack G2OH
-rest 3:00-
6 Strict Pull Up or 9 Crush Grip Floor Pull Over
6 Double DB Snatch or Backpack G2OH
6 Strict Pull Up or 9 Crush Grip Floor Pull Over
6 Double DB Snatch or Backpack G2OH
-rest 3:00-
12 Strict Pull Up or 18 Crush Grip Floor Pull Over
12 Double DB Snatch or Backpack G2OH
Demo Videos
- Strict Pull Up
- Dumbbell Crush Grip Floor Pull Over
- Backpack Crush Grip Floor Pull Over
- Double Dumbbell Snatch
- Backpack Ground to Overhead
Scaling
3 Rounds:
2 Jumping Pull Up or 4 Dumbbell Crush Grip Floor Pull Overs (1×35/20) or 4 Double Dumbbell Bent Over Row (2×35/20)
4 Dumbbell Snatch (1×35/20) or Backpack G2OH
-rest 3 minutes-
2 Rounds:
4 Jumping Pull Up or 6 Dumbbell Crush Grip Floor Pull Overs or 6 Double Dumbbell Bent Over Row
6 Dumbbell Snatch or Backpack G2OH
-rest 3 minutes-
1 Round:
8 Jumping Pull Up or 10 Dumbbell Crush Grip Floor Pull Overs or 10 Double Dumbbell Bent Over Row
12 Dumbbell Snatch or Backpack G2OH
Mayhem Mom Mods
3 rounds
6 Crush Grip Floor Pull Over
4 Double Dumbbell Hang Snatch or Elevated DB Hang Snatch or Backpack Ground to Overhead
-rest 3 minutes-
2 Rounds
9 Crush Grip Floor Pull Over
6 Double Dumbbell Hang Snatch or Elevated DB Hang Snatch or Backpack Ground to Overhead
-rest 3 minutes-
1 Round
18 Crush Grip Floor Pull Over
12 Double Dumbbell Hang Snatch or Elevated DB Hang Snatch or Backpack Ground to Overhead
- Dumbbell (1×35 or lighter) or Backpack