21 Pull Ups
42 Double Unders
21 Thrusters
18 Chest to Bars
36 Double Unders
18 Thrusters
15 Bar Muscle Ups
30 Double Unders
15 Thrusters
MCx: 95/115/135
MAx: jumping pull ups – pull ups -15 chest to bars, 14-12-10 attempts, 65/85/105
MVx: ring rows – jumping pull ups – pull ups (band), 60-45-30 singles, 45-65-85
GOALS + GUIDANCE: Break […]
5 […]
AMRAP 15
Up Ladder by 3 Reps
3 Toes to Bar
3 KB Swings
50′ Walking Lunge
MCx: 53/35
MAx: knee or pike up, 35/26
MVx: v-up or leg lift, 26/18
GOALS + GUIDANCE: For as long as possible, keep the toes to bar and kb swings unbroken. As soon as you […]
AMRAP 20
1 Power Clean
1 Front Squat
300 Meter Run
MCx: 225/155
MAx: 185/125
MVx: 200m, 115/75
GOALS + GUIDANCE: Coaches will help you build to a weight that is heavy for a single power clean and front squat. Both movements should require a 8.5-9/10 effort! The first 100 meters of […]
