3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Time cap: 18 Minutes
1 attempt every 2 minutes, ascending in load.
Ascending in load.
Max Effort 1-Mile Run
With a partner on a 24 Minute running clock:
Alternate as a group every 2 Minutes between,
A.
2 Minute AMRAP
9 Bar Muscle-ups
15 Chest to bar pull-ups
21 Pull-ups
B.
2 Minute Max Cal Bike
– One person working at a time split the work how you choose
– Both partners are at the same station working together
– Two scores, rounds and reps for A, total cals for B.
Total cals from B.
3 Minute AMRAP
9 Thrusters (95/65)
30 Double Unders
Rest 1 minute before part B.
3 Minute AMRAP
7 Thrusters (115/75)
30 Double Unders
Rest 1 minute before part C.
3 Minute AMRAP
5 Thrusters (135/95)
30 Double Unders
10 Minutes
Practice Handstand Walks
4 Rounds
500m Row
20 Push-ups
20 Toes to bar
Time cap: 18 Minutes
Flat sets, no greater than 95% 1RM. Volume under load is the goal.
20 Minute AMRAP
10 Box Jumps (24″/20″)
10 Push Press (115/85)
200m Run
4 Rounds
:30 Front Plank
:15 Side Plank L
:15 Side Plank R
Ascending in load.
4×6
Bicep Curls
Triceps Extensions
Good mornings
8 Minute AMRAP
3 Cleans (185/125)
3 Sit-ups
3 Cleans
6 Sit-ups
3 Cleans
9 Sit-ups
Cont’d…
Sit-ups ascend by 3 each round, cleans stay the same.
1 attempt every 2 minutes, ascending in load.
