Monday 12/8/2025

Every minute, on the minute, for 12 minutes (6 sets of):
Station 1: 4-6 Strict Pull-Ups*

Station 2: 10 Tempo Alternating Cossack Squats @ 2222 (5/side) OR 10 Tempo Alternating Pistol Squats @ 1111 (5/side)
youtu.be/BTwJE6ORjDI

* Add weight or bands for the pull-ups. Increase difficulty if you get 6.

B.

Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: Max Reps Power Snatches (135/95lbs)
Station 2: Max Reps Double Unders
Station 3: Max Reps Dumbbell Box Step Overs (2x50/35lbs to 20")
Stations 4 and 5: Rest

* Adjust the snatch to something you can perform consistent singles with.

How to score this workout:
1 Snatch = 10 reps
1 Double Under = 1 rep
1 Step Over = 5 reps

i.e.

Round 1 score:
Station 1: 5 Snatches
Station 2: 50 Double Unders
Station 3: 10 Step Overs

Score: 50 + 50 + 50 = 150 reps.

This evenly weights the three movements.