Grab a pair of light/med DBs

30 Jumping jacks

10 DB deadlifts

10 Squat2Stands

10 Spider-Man Lunge w/twist

5 Hang DB Power Cleans

5 DB Front Squats

5 DB Thrusters

10 Thoracic High Fives

5 Push Ups

5 Cobra to Hip Snap

3 Devils Press

On Rig: On a pull up bar, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows.  Then, 30 sec handstand hold, shake out arms and do 3 wall walks



3 DB Thrusters (50/35)

3 Pull Ups

6 Thrusters (50/35)

6 Pull Ups

9 Thrusters (50/35)

9 Pull Ups

Etc… add 3 reps per movement per round

-3 Min Rest-


2 Devil’s Press (50/35)

2 Handstand Push Ups

4 Devil’s Press (50/35)


6 Devil’s Press (50/35)


Etc… add 2 reps per movement per round

-3 Min Rest-


1 DB Curtis P (50/35)

1 Muscle Up

2 DB Curtis P’s (50/35)

2 Muscle Up

3 DB Curtis P’s (50/35)

3 Muscle Up

Etc… add 1 rep per movement per round


Score = Total Reps

Videos courtesy of Rogue Fitness, CrossFit Federal Hill, and Mountain Tacticle Institue, respectively. Demos of the Db Thruster, Devils Press, and Curtis Ps (one hang squat clean, one lunge per leg, one push press).  Back-to-back-to-back AMRAPs!  As the movements (both weighted and bodyweight) get more complex, the number you increase by per round goes down from one AMRAP to the next.  Use the first couple of rounds at the lower numbers to really get the movement down, so by the time the reps are higher, you’re able to string them together efficiently.

Scaling Options:

DB weight -> 35/25 -> as needed

Pull Ups -> Buddha Pull Ups -> Ring Rows

HSPUs -> Pike Push Up off Box -> Pike Push Up off the floor -> Hand Release Push Ups

Muscle Up -> Jumping Muscle Up -> 3 Burpee to kipping pull ups* per muscle up -> 3 Burpee to Jumping Pull Up** per Burpee

Videos courtesy of OPEX Fitness.  Demos of the Burpee to Kipping Pull up, and Burpee to Jumping Pull Up.

Cool Down:

Doorway Stretch – 1 Min per side


Couch Stretch – 2 Min per leg

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s