For Time:
10-8-6-4-2 Bar Muscle up
1-2-3-4-5 Back Squat 315/205 lbs
(Or 75-80% of 1rm)
(10:00 time cap)
4:00 AMRAP:
600m Run
Max Shoulder to Overhead with the remaining time
rest 2:00
x3
Weights
Round 1: 205/145 lbs
Round 2: 185/125 lbs
Round 3: 165/115 lbs
5 Sets:
6 Dball to top of shoulder @150/100 lbs
12 burpees (to 12 inch target)
18 Alternating Pistol Squats
–rest 1:00–
Every 1:30 x10 Rounds:
10/8 Calorie Bike
11 Calorie Row (+1 each round)
(If you fail start back over at round 1 row volume)
Part A:
For Time:
30 Kipping Chin Over-the-bar Pull-ups
30 Box Step Ups, 24/20″
30 Chest to Bar Pull-ups
30 box jump overs 24/20”
(8:00 time cap)
–rest 3:00–
5:00 AMRAP:
1 Legless Rope Climb
7 Shuttle Runs
14:00 AMRAP
8 Deadlifts @225/155 lbs
20/15 Calorie Bike
15ft Handstand Walks
(+10ft each round)
For time
9-7-5
Thruster @ 185/125 lbs
Burpee Box Jump Get overs, 40/36”
2:30 AMRAP:
9/arm Dumbbell Hang Clean and Jerk, 50/35 lbs
6 Bar Muscle-ups
Max Cal Row with the remaining time
–rest 1:30–
X 3 sets
4 rounds
400m Run
150m Farmers Carry 70/50 lbs
20 Feet elevated Ring Row
6x 2:30 Min AMRAP
–rest 1:30–
Odd Sets: 24/18 Calorie Bike Erg + Max effort Wall Walks
*Take away 2/1 calorie each time
Even Sets:: 24/18 Calorie Row + Max Burpees over Rower with the remaining time
**Take away 2/1 calorie each time
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