A.
5 Rounds For Time
2 Legless Rope Climbs
50′ Handstand Walk
10 Triple Unders
20 Minute Time Cap
This is For Time, However Don’t Rush Into
Bad Positions, Keep Good Positions
B.
4 Tough Sets
Supinated Grip Barbell Row x 6-8
C.
3 Sets
GHD Sit x 20
Rest 2 Minutes Between Sets
If This Rep Range is Easy, Add a Medicine Ball
D.
Every 5 Minutes For 25 Minutes (5 Sets)
Row 500 Meters
AMRAP Muscle-up Until 3:30 Mark Of Each Round
A. 17:50
B. 135#
C. 20# wallball
D. 10-10-10-8-10
A. 13:28
B.
C.
D. 15-13-12-12-11
A: 1 legless per round, practice going on hand, all triples done.
B:105
C: 14#
D: 0(oops), 1, 2,3,3