21 Minute AMRAP
1 Mile run, then AMRAP:
21 Wall balls (20#/14#)
15 Box jumps (24″/20″)
9 Pullups

*No Running Variation*
Sub with equal time on any machine (bike, ski, row, etc.)

* No Medicine Ball Variation*
Perform light thrusters with any weighted objects (DB, KB, bumper plate, etc.)

*No Box Variation*
Perform jumps on or over anything you have (bench, bucket, chair, etc.), tuck jumps in place, or broad jumps with set distance (ex: 4 feet each jump)

*No Pullup Bar Variation*
Perform rows with any objects (DB’s, barbell, sand bag, rings, etc.)


1000m Row
10 Thrusters (115#/75#)
800m Row
8 Thrusters (135#/95#)
600m Row
6 Thrusters (155#/105#)
400m Row
4 Thrusters (185#/125#)
200m Row
2 Thrusters (205#/145#)
(Courtesy of Coach Shawn)

*No Rower Variation*
Sub with equal time on any machine available (bike, ski) or run

*No Barbell Variation*
Sub with thrusters using any weighted objects available (DB’s, KB’s, sandbag, etc.)*
If the loading is on the lighter side, double the reps each round (20,16,12,8,4)


Thanks for an awesome Power Hour, Coach Shawn!