15:00-35:00

10:00 AMRAP
3-6-9-12. . .
Devils Presses (2x50/2x35)
*10 Box Jump Overs (24/20) (clear the box) after each set of Devils Press
-Rest 5:00-
5:00 AMRAP
3-6-9-12. . .
Burpee Box Jump Overs (24"/20")
*10 Double Dumbbell Snatches (2x50/2x35) after each set of Box Jump Overs (24/20)

SCALING
10:00 AMRAP
3-6-9-12. . .
Devils Presses (2x40/2x25)
*10 Box Jumps (24/20) after each set of Devils Presses
-Rest 5:00-
5:00 AMRAP
3-6-9-12. . .
Burpee Box Jump Overs (24"/20")
*10 Double Dumbbell Snatch (2x40/2x25) after each set of Box Jump Overs (24/20)

The SCALING aim is to use appropriate weighted dumbbells

Scaling option to finish near the target score:

TARGET SCORE
Target Reps workout 1: 100+

Target Reps workout 2: 70+

Minimum Reps before scaling workout 1: 70

Minimum Reps before scaling workout 2: 40

STIMULUS and GOALS
The 2 couplets will compliment each other well with similar movement patterns, yet different movements. We are aiming for high power output and near constant movement with our bodies and light/moderate weight dumbbells.
WORKOUT STRATEGY & FLOW
Devils press: this is a LOT of movement for one rep. Load the hips as you stand up from the burpee portion and even push the back to have more room and ability to extend your hips into each rep. Do most of your breathing on the ground in between reps before you begin the next burpee portion

Box Jump Overs: Clear the box each rep and work to finish the 10 reps quickly so you can maximize time for the devils press

Burpee box jump overs: This movement will feel fatigued due to work done in the last workout. Stay disciplined and keep moving as it is only 5 minutes for this portion! We recommend a step up and down for the burpee here to keep constant movement.

Double Dumbbell Snatch: this should be a moderate weight you can confidently keep unbroken for 10 at least for set 1.