AMRAP 5 min

7 situps
5 goblet squats
3 pushups

“Nicole”

20min AMRAP

400m Run

Max Pull ups

After run, do as many pull ups as you can without coming off from the bar. When you come off the bar, you run another 400m before doing pull ups again. Score is total pull ups, NOT rounds.

I don't remember how many pull-ups I got last time. My hand started to tare so I might of been able to get a few more. Got to keep my hands looking prerty u know.

4 sets of 2 @84-89% of 1 RM jerk

30 min amrap

100 kbs
80 db c&j
60 burpee
40 db power snatch
20 push up

Every 6 min 400 m run/row/bike (whatever equipment the gym has for cardio)

Split the reps as you want, one person working at a time.

Quality

3 sets of 8

“Nicole”

20min AMRAP

400m Run

Max Pull ups

After run, do as many pull ups as you can without coming off from the bar. When you come off the bar, you run another 400m before doing pull ups again. Score is total pull ups, NOT rounds.

95 Pull-ups in 6 Rds

15 Hang Power Cleans (135)
15 Burpees

Kenny Powers? Who Dat?!

3 trips over and back across the Melbourne causeway; AQAP on the ascents, recover on the descents. Score is time of slowest climb.

---

(ascent/descent)
2:37/4:02
2:34/4:01
2:36/4:40
2:38/4:55
2:40/5:51
2:37/?

5 Rounds of:
8m Handstand Walk or 20-30s Handstand Hold
10-20s Hollow Hold or L-Sit Hold

• Rest as needed between sets.