This AMRAP is an Open-style workout that can be a chipper or an AMRAP depending on how you perform.

Advanced athletes should make it back to the thrusters, but everyone should shoot to make it into the ring dips.

Scale thruster load so that you can finish 50 reps in under 3:00 and maintain sets of 10+.

Reduce toes-to-bar range of motion to prioritize speed over difficulty. Scale to knees to armpits or feet above hips if needed to maintain rhythm.

Scale box jump height so you can finish in under 4:00; scale to step-ups if needed to work around injuries.

Scale to foot-assisted ring dips as needed. If you have unassisted ring dips but are still working on capacity, it’s ok to simply slow down to practice full range of motion, unassisted dips.

AMRAP 12:
50 thrusters (65/95 lb)
50 toes-to-bars
50 box jumps (20/24 in)
50 ring dips

Shoulders & Gluts