10 Minutes To Establish a 5-Rep Max
Weighted Pull-up

Level 1
20 Minutes AMRAP
18 Calorie Row
9 DB Ground To Overhead 30/20#
5 Strict Pull-ups*
5 Dips*

*Use Assistance if Necessary

Level 2
20 Minutes AMRAP
18 Calorie Row
9 DB Ground To Overhead 45/30#
1 Bar Muscle-up

Each Round, Ascend By 1 Bar Mup

Level 3 – Start Mups at 3 and Ascend

Optional Work
Every 2 Minutes For 10 Minutes
25 Seconds Endless Rope Sprint
Max Feet, Least Resistance

GIVE A REPLY