5 rounds for time of:
10 Alternating Front Rack Lunges, 155/105 lbs
15 Pull-ups
10 Dumbbell Snatches, 50/35 lbs
15 Toes-to-bars

Goal: 15-20 mins

We last did this workout on 5/4. Reference this date before starting the workout so you can perform the workout in the same manner and know what to expect. When we did this workout last we put an aggressive time goal of 15 minutes. Today we want to give a time goal of roughly 15-20 minutes. The front rack lunge should be done at a moderate to heavy load although all ten reps should be done in an unbroken set. The dumbbell snatch should also be a moderate to heavy load for the athlete. The weight should be challenging but allow to work through all ten reps without stopping. The gymnastics is where this workout gets tough. Mostly due to the overall volume. Try to average 3-4 minutes per round.

Post Work
2-3 Rounds For Quality:
10 Arnold Press
10 Narrow Stance Goblet Squat
10 Dual Dumbbell Bent Over Row
10 Glute Bridge Walkout