9 - 7- 5 reps of
Muscle ups
Snatch (60/40kg)
For time
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
For time
50 - 40 - 30 - 20 - 10 reps of
Double Unders
Sit ups
5 Rounds of
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
3 min Rest
EMOM'30
5 Pull ups
10 Push ups
15 Squats
AMRAP'20
5 Pull ups
10 Push ups
15 Squats
21-15-9 reps of
Deadlift (100/70 kg)
Handstand Push ups
21-15-9 reps of
Clean (60/40 kg)
Ring Dips
5 Rounds of
800m Run
30 Pull ups
30 Swings (32/24 kg)
21-15-9 reps of
Thrusters (40/30 kg)
Pull ups
For time
30 Clean & Jerk (60/40 kg)
3 Rounds of
400m Run
21 Swings (24/16 kg)
12 Pull ups
For time
30 Snatches (60/40 kg)
For time
1000m Row
50 Thrusters (20/14 kg)
30 Pull ups
For time
150 Wall Ball Shots
5 Rounds of
400m Run
30 Box Jumps
30 Wall ball shots
aka. 3 Bars of Death
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps of
Deadlift (150% bodyweight)
Bench Press (100% bodyweight)
Clean (75% bodyweight)
5 Rounds of
Max reps of Bench Press (bodyweight)
Max Reps of Pull Ups
AMRAP'20
5 Handstand Push ups
10 Pistols
15 Pull ups
5 Rounds for time
400m Run
15 Overhead Squat (40/30 kg)
AMRAP'20
400m Run
Max reps of Pull ups
