three sets: max goblet squat (stop at 30 each round)
Use 1 or 2 dumbbells or backpack –or– 3 sets of 15/leg single-leg squat variation
*between each set, complete a 30″ pike hold + 20″ side plank hold/side
then, as many repetitions as possible in four minutes: single-arm snatch –or– atomic pushup
–MPH Outside The Box Scores–
Alex H.: 26, 21, 21 – 40 (35-45-lb. backpack; sub: 1 1/4 goblet squat, elevated atomic)
Matt H.: 21, 16, 17 – 37 (30-45-lb. backpack; sub: 1 1/4 goblet squat, floor atomic)
Daniel H.: 23, 21, 21 – 46 (25-lb. dbs, 25-lb. db; sub: front squat)
Anna G.: 25, 23, 21 – 40 (15-lb. dbs; sub; sub: 1 1/4 front squat, knee atomic)
Anu B.: 26, 20, 18 – 43 (45-lb. db, 35-lb. db)
Will H.: 25, 22, 20 – 27 (sub: air squat w 5″ hold, floor atomic)
Morgan W.: 27, 14, 30 – 47 (35-lb. db; sub: 1 1/4 goblet quat, weight glute bridge, set 3)
Kate G.: 30, 30, 30 – 52 (50-lb. db, 20-lb. dbs; sub: 1 1/4 goblet squat, two-db snatch)
David C.: 23, 20, 18 – 50 (15-lb. dbs; sub: 1 1/4 front squat, two-db snatch)
Walt C.: 25, 25, 25 – 38 (20-lb. backpack; sub; 1 1/4 goblet quat, floor atomic)
Ty C.: 25, 25, 25 – 34 (sub: air squat w 5″ hold, floor atomic)
Alex S.: 30, 10, 15 – 60 (20-lb. dbs; sub: 1 1/4 front squat, seated shoulder press)
Michael H.: 30, 24, 18 – 61 (35-lb. dbs)
Joe T.: 30, 30, 30 – 71 (40-lb. dbs)
Andrew Z.: 30, 22, 30 – 58 (40-lb. dbs; sub: 1″ pause at bottom of squat)
Will A.: 18, 25, 21 – 38 (20-lb. dbs; sub: 2-db ground to overhead part 2)
Diana D.: 30, 30, 30 – 60 (backpack; sub: backpack ground to overhead part 2)
Matei D.: 20, 20, 20 – 61 (backpack; sub: backpack ground to overhead part 2)
Alli P.: 30, 30, 30 – 44 (20-lb. dbs; sub: 2-db squat clean thruster part 2)
Allie R.: 30, 30, 30 – 36 (backpack; sub: backpack ground to overhead part 2)
Al C.: 20, 25, 30 – 40 (55-lb. db; sub: rd 1 3″ pause, rd 2 1″ pause, rd 3 no pause)
David B.: 30, 30, 15 – 41 (25-lb. dbs; sub: 2 db ground to overhead part 2)
Adriana B.: 15, 23, 20 – 42 (20-lb. dbs; sub: 2 db ground to overhead part 2)
Bill M.: 20, 20, 30 – 27 (sub: MPH burpee part 1, atomic pushup part 2)
Sergio L.: 30, 30, 30 – 37 (30-lb. dbs)
Tom G.: 20, 20, 20 – 30 (sub: atomic pushup part 2)
Seth B.: 30, 30, 30 31 (backpack; sub: backpack ground to overhead part 2)
Jin D.: 30, 30, 30 – 41 (25/30-lb. dbs)
Adrian P.: 20, 20, 20 – 40 (sub: med ball squat jump with 2″ hold at bottom part 1, atomic pushup part 2)
Adrienne V.: 30, 30, 30 – 48 (sub: goblet squat w 2″ pause part 1)
Patrick J.: 30, 25, 23 – 45 (30-lb. dbs; sub: 1 1/4 front squat)
John Sa.: 20, 20, 20 – 42 (30-lb. dbs; sub: front squat)
Lily S.: 25, 20, 21 – 37 (20-lb. dbs; sub: 1 1/4 front squat, two-arm snatch)
Charlie K.: 20, 22, 20 – 58 (20-lb. dbs; sub: 1 1/4 front squat)
Seth C.: 18, 17, 14 – 53 (35-lb. dbs; sub: front squat)
Lorelle E.: 20, 19, 15 – 35 (10-lb. dbs; sub: 1 1/4 front squat, db squat clean thruster)
Matt R.: 25, 23, 20 – 53 (45-lb. db, 25-lb. db)
Ben H.: 26, 23, 20 – 55 (30-lb. dbs; sub: front squat)
Sean G.: 25, 26, 27 – 80 (40-lb. dbs; sub: front squat)
Diana G.: 30, 30, 30 – 45 (15-lb. dbs; sub: 1 1/4 front squat, power clean)Tara S.: 30, 30, 23 – 99 (35-lb. kb, 15-lb. db)
Chris C: 30, 30, 30 – 66 (45-lb. db)