For time:

21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

♀ 29, 34, 38 kg
♂ 43, 52, 61 kg

Scaled: (Ages 16-54)
- ♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders |20, 25, 29 kg.
- ♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders |29, 38, 47 kg

Workout Description & Scorecard

• controlled eccentric
• rest 3min between sets
• Enjoy the burn!

Check the chart at the whiteboard for the reps!

6 x 5
*perform a set every 2min
*keep 2 reps in the tank

3 x 6

Tempo 3s/2s/1s

1) Full range of motion
2) Add weight if needed

Every 1:30 x 10

3 Power Clean + 1 Split Jerk

Max 60% of C&J 1RM

27-21-15-9 reps for time of:
Row (calories)
Thrusters

RX 42.5/30 kg
Scaled 30/20 kg

TC: 16 min

5x8 Behind the neck snatch press

Deadlift
10,15,20,15,10

Keep good quality on this. Volume is high.

Rx’d
18min AMRAP
50/40cal Row
40 Wallball 9/6kg
30 Db snatch (alternating) 22,5/15kg
20m DB overhead walking lunge 22,5/15kg(5m+5m+5m+5m)
10 ring MU
100 Double-under

Scaled
18min AMRAP
50/40cal Row
40 Wallball 9/6kg
30 DB GTO 22,5/15kg
20m DB Front rack walking lunge 22,5/15kg (5m+5m+5m+5m)
10 C2b
100 single under

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