20 min amrap

• 5 Bar muscle ups
• 10 Power cleans
• 20 m. weighted walking lunges (front rack, 17.2 standards)

Use 2x22.5kg dumbbells for the cleans and lunges - Score is the total amount of reps performed - each meter of the lunges counts as a rep

Scaling

• Use lower weighted dumbbells if needed
• If muscle ups is not possible or will "break you", do strict pullups/c2b instead

Times to beat

Beginner athlete: 2 rounds and 17reps
Average athlete: 3 rounds and 25reps
Advanced athlete: 4 rounds and 33reps
Elite athlete: 6 rounds and 7reps
Regional athlete: 6 rounds and 24reps