• 15 Min AMRAP of:
Bar Muscle Ups 3 reps
BB Hang Squat Clean (60/40Kg) 6 reps
Row 9 Kcal

5 Min EMOM of:
Double Unders 30-50 reps +
3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

30 reps for time of:
Ring Muscle Ups
6 Min Timecap

15 Min EMOM of:
1st Min
L Pull Ups 6-8 reps
2nd Min
Handstand Walk 15-25 m
3rd Min
GHD Hip Exstensions 15 reps

• For Time:
GHD Sit Ups with MB (9/6Kg) 21 reps
Assault Bike 21 Kcal
GHD Sit Ups with MB (9/6Kg) 15 reps
Assault Bike 15 Kcal
GHD Sit Ups with MB (9/6Kg) 9 reps
Assault Bike 9 Kcal

3 Sets of:
Rope Climb 2-4 reps touch n’go
Select variations (Standard, Legless, Strict Legless, L-Sit)
Rest as need each sets

For Time:
MB Wall Ball (9/6Kg) 10 reps
Burpees 10 reps
MB Wall Ball (9/6Kg) 20 reps
Burpees 20 reps
MB Wall Ball (9/6Kg) 30 reps
Burpees 30 reps
8 Min Timecap

• “Amanda” For Time:
Ring Muscle Ups 9 reps
BB Squat Snatch (60/40Kg) 9 reps
Ring Muscle Ups 7 reps
BB Squat Snatch (60/40Kg) 7 reps
Ring Muscle Ups 5 reps
BB Squat Snatch (60/40Kg) 5 reps

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

5-…-5 of:
BB Behind the Neck Press (tempo X131)
5RM