4 rounds, 1 min per station, for max reps of:
Bar Muscle-up
Box Jump, 24/20 in
Rest 1 min
V-up
Shuttle Run, 10 m
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
No One Is Coming To Save You. Everything Is Your Responsibility.
4 rounds, 1 min per station, for max reps of:
Bar Muscle-up
Box Jump, 24/20 in
Rest 1 min
V-up
Shuttle Run, 10 m
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
AMRAP 20
Run, 400 m
5 Bar Muscle-ups
9 rounds for time of:
12 Dumbbell Power Snatches, 50/35 lbs
Dumbbell Lunge, 50/35 lbs, 6 m
3 Bar Muscle-ups
For time (or not).
Use a single dumbbell for the snatches and two dumbbells for the lunge.
3 rounds for time of:
15/10 Bike Calories
10 Dumbbell Squats, 50/35 lbs
5 Bar Muscle-ups
Rest 5 mins before part 2…
3 rounds for time of:
12/9 Bike Calories
6 Dumbbell Squats, 50/35 lbs
2 Rope Climbs, 15 ft
10-8-6-4-2 reps, for time of:
Clean & Jerk, pick load
Bar Muscle-up
Clean & Jerks- 60-70% 1RM