Option A
AMRAP 2:00 – Ring Muscle-Ups
Rest 1:00
AMRAP 1:00 – Ring Muscle-Ups
Rest :30s
AMRAP :30s – Ring Muscle-Ups
Option B
AMRAP 2:00 – Strict CTB Pull-Ups
Rest 1:00
AMRAP 1:00 – Strict CTB Pull-Ups
Rest :30s
AMRAP :30s – Strict CTB Pull-Ups

5x3 @ 85%

"KELEN HELLY"
For Time:
500 Meter Row
30 Wallballs (20/14)
30 Box jumps(24/20)
500 Meter row
30 KBS 32/24kg
500 meter row
30 KBS 32/24kg
500 meter row
30 Wallballs (20/14)
30 Box jumps (24/20)

Kettlebell Overhead Walking Lunge
4 x 15-20 m
As heavy as form allows

AMRAP 10 min

15 Wallballs 10/6 kg
5 wall walks - nose to the wall
1 min wall sit

400m Farmers walk w/ 1 DB 40/30kg
Try to finish as unbroken as possible. You can switch arms when ever you want.

5 Power Snatch @60-65% of 1RM snatch

5 x 5
Strict HSPU
Scale : KB Shoulder press

Weight should be challenging

3@75%
2@80%
1@85%
3@80%
2@85%
1@90% 2.30 Rest

25/20 cal row
10 Bar MU
25/20 cal row
10 Bar MU