AMRAP 28

Run 400m
40 Air Squat
30 Kettlebell Swing
10 + 10 Kettlebell Thrusters

For time

• 30 toes-to-bars
• 1.5-mile run
• 30 toes-to-bars
• 1.5-mile run
• 30 toes-to-bars

Bench Press

1 x 5 x 40%
1 x 5 x 50%
1 x 5 x 60%

Send Off 2:30

WORKOUT
ON A 16:00 RUNNING CLOCK...
8 ROUNDS
3 Ring Muscle-Ups
3 DB Devil's Press (50/35)|(35/20)

Immediately into...

AMRAP in Remaining Time
5 DB "No Push-Up" Renegade Rows
10 Up-Downs

(Score is Rounds + Reps)

RMU Option 1: Jumping Ring MU
RMU Option 2: Burpee Pull-Up

3:00 easy bike or row

Then 20 passthroughs

10 rounds for quality
4 HSPU (sub pike push ups from box)
6 chest to bar pull-ups
8 air squats

EMOM 8

1-3 Strict ring muscle ups

Intent. Work on your ring muscle up capacity by improving your strict muscle up strength. You can slow down the descent to build control and to get more out of each set (especially if doing 1 rep/minute).
Movement options. Seated muscle-up → Kipping ring muscle-up → Continue to work on the drills from the prep part

4 rounds
In 2min
30/24 cal row
Amrap down n ups
2min rest
In 2min
30 down n ups
Amrap row for cal
2min rest

"Do it again Friday"

March 06.

5 Rounds for Time
10 USA Kettlebell Swings @24/16kg
7,5 m OH KB Walking Lunge
10 Push-Ups
7,5 m OH KB Walking Lunge
15 Sit-Ups
10 Kettlebell Sumo Deadlift High-Pulls

TC:17'

E2M for 12min
1: Double KB front squat x6-10
2: Renegade rows x8-12(L+R=1rep)
+
10min emom
Odd: Amrap DU
Even: Amrap Ball slams