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

Comments ( 3 )

  • Brad Salyer

    A. 17:50
    B. 135#
    C. 20# wallball
    D. 10-10-10-8-10

  • jjorgensen

    A. 13:28
    B.
    C.
    D. 15-13-12-12-11

  • sheena hunter

    A: 1 legless per round, practice going on hand, all triples done.

    B:105

    C: 14#

    D: 0(oops), 1, 2,3,3

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