AMRAP 20

60/45 (cal) Row
50 Wall balls @ 9/6kg (20/14lbs), 10/9′ target
40 Toes-to-bars
30 Cleans @ 61/43kg (135/95lbs)
20 Ring muscle-ups

SESSION NOTES
Before you start. Take a moment to estimate how far you think you’ll get AND where the opportunities and sticking points are. This is a good self-awareness and strategy practice that’ll help you prepare for competitions.
Overview. An extended variation of the 2023 Open workout 23.1. With wall balls and toes-to-bars swapped around and added time, the intent is to see how deep into the 2nd round you can get.
Strategy. Row at a strong but controlled pace, fast enough to be productive, slow enough to step straight into wall balls. Break wall balls and TTB early into predictable sets if needed. The cleans should be smooth and repeatable (quick singles or small touch-and-go sets) to chip through them. For ring muscle-ups, commit to a plan you can execute under fatigue, small, confident sets with short rests is better than a big set and then being stuck. Keep transitions tight but use the one before the ring muscle-ups to breathe and compose yourself.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief.
– Did your pacing in the first movements set you up well for the back half of the 1st round?
– What was your biggest limiter / did you get stuck anywhere?
– How did your strategy play out for each movement?
– How would you adapt your strategy to improve your result if you were to do the workout again?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Alternative rep scheme → If you think you’ll get stuck on a movement, do 50/35 (cal), 40 WB, 30 TTB, 20 Cleans, 10 ring MU
Row → BikeErg, Air bike, BikeErg, Runner or SkiErg for same calories
Wall balls → Lighter ball
Toes-to-bars → Toes-to-rings → ab-mat sit-ups
Cleans → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs) or 30/20kg (65/45lbs)
Ring MU → Bar MU → Chest-to-bar or regular pull-ups (20) → Jumping pull-ups