Death by Alternating AMRAP EMOM #2

As long as you can complete the reps: Max 30min (10 rounds of each)

Minute 1,4,7,10,13,16,19,etc. Box Jumps x 12
Minute 2,5,8,11,14,17,20, etc. Push-ups x 24
Minute 3,6,9,12,15,18,21,etc. Thrusters

HEIGHT/REPS
Level 3:
Box Jumps @24/20” with weighted vest
Push-ups regular with weighted Vest
Thrusters x 27,24,21,18,15,12,9,6,4,3

Level 2:
Box Jumps @24/20”
Push-ups regular
Thrusters x 24,21,18,15,12,9,6,4,3,2

Level 1:
Step-ups
Push-ups Knees
Thrusters x 21,18,15,12,9,6,4,3,2,1

Thruster Weight

45/35

75/55

95/65

115/75

135/95

155/105

165/115

185/125

205/135

225/155

*when you get to the point you can no longer move up in weight or if you fail, drop back one weight level and see if you can continue as long as you are still getting the box jumps and push-ups done in those minutes also, you may have someone switch your weights or change them at anytime as long as you are completing all required reps within the minute

*you should select a level that you legitimately think you can make it at least 15 minutes, you can mix and match the levels, you can be level 3 on box jumps and push-ups and level 1 on thrusters, or any combination like that

*box jumps in the first minute, rest for the remainder of the minute, push-ups in the second minute, rest for the remainder of the minute, thrusters in the third minute, rest for the remainder of the minute

*one round means completing all the reps for all three movements within each of their minutes.

Death by: as long as you can make it
AMRAP: as many rounds as you can make it
Alt. EMOM: rotating through multiple movements and completing reps in the minute

YOU. ARE. WELCOME. 😁

GO BEYOND better, to your very best.