In part 1, We are continuing our Linear Progression cycle.   Keep in mind that all our percentages are based on technical failure and not simply completion regardless of mechanics and quality.  Essentially the name of the game with this cycle is that it starts challenging and stays challenging. The challenge only increases due to fatigue, not due to increased load.  In part 2, This 12-minute AMRAP combines upper body strength, conditioning, and lower body endurance. The dumbbell push press and step back lunges will challenge your shoulders and legs, while the burpee pull-ups keep your heart rate high and test your coordination. The key is to keep a steady pace and smooth transitions between movements. Stay focused on efficient reps and aim to complete as many rounds as possible within the time cap!

Score | Rounds plus reps.

Dumbbell Push Press | Double Dumbbell, loading that allows for an unbroken set of 8. 

Burpee Pull Up | Unbroken sets.

Dumbbell Step Back Lunge | Double Dumbbell, loading that allows for an unbroken set of 8.  Alternate legs each rep (4 each leg).

Straight Line

A primary fault of the strict press is deviating from a straight bar path. The strict press is made exponentially more difficult if the athlete fails to pull the chin back in order to press straight off the shoulders. The most efficient way to get from point a to point b is a straight line, that's what we want to coach and encourage today.

DUMBBELL PUSH PRESS

Reduce Loading
Reduce Reps
Sub KBs
HSPU

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BURPEE PULL-UPS

Reduce Reps/Bar Height
Burpees to A Target
Regular Burpees
Strict Pull-ups
Double Dumbbell Devil Presses

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DUMBBELL LUNGE

Reduce/Remove Loading
Reduce Distance
Single Dumbbell
Sub Kettlebells
Sub Barbell
Reverse Lunges 

Establish your room set up where athletes can have quick transitions between burpee pull ups and their dumbbells.