With a continuous running clock, perform A, B, C:
A. 3 minute AMRAP of Toes to Bars, Rowing, Pull-Ups, and more
As Many Rounds and Reps as possible in 3 minutes:
– 15 Toes to Bars
– Row 200 meters
– 11 Pull-Ups
– 8 Clean and Jerks @ 52/35 kg
– 20 Deadlifts @ 52/35 kg
– 8 Clean and Jerks @ 52/35 kg
– 11 Pull-Ups
– Run 200 meters
– 15 Toes to Bars
*Performance > Pull-ups – 7 Ring MU
C&J & DL – 70/47kgRest 2 minutes*Start from where you left off
B. 6 minute AMRAP of Toes to Bars, Rowing, Pull-Ups, and more
As Many Rounds and Reps as possible in 6 minutes:
– 15 Toes to Bars
– Row 200 meters
– 11 Pull-Ups
– 8 Clean and Jerks @ 52/35 kg
– 20 Deadlifts @ 52/35 kg
– 8 Clean and Jerks @ 52/35 kg
– 11 Pull-Ups
– Run 200 meters
– 15 Toes to Bars
*Performance > Pull-ups – 7 Ring MU
C&J & DL – 70/45kgRest 3 minutes@ 14:00
C. 7-6-5-4-3-2-1 Squat Cleans and Strict Pull-Ups
7-6-5-4-3-2-1 Reps for Time:
– Squat Clean @ 52/35 kg
– Strict Pull-Up
Time Cap: 15 minutes
*Performance > Cln (Squat) – 70/45kg
Pull-ups – St C2B
D. Barbell Bench Press 8 x 2
Barbell Bench Press
– 8 sets of 2 reps
Rest as needed
*Goal is to maintain weight across working sets
