In teams of 3, share anyhow
Amrap 12 min
50 Double unders
12 Push press 60/43kg - 40/30kg – 25/15kg
3 Rope climbs
Rest 5 min then
Amrap 10 min
10 handstand push-ups
20 Deadlifts 100/70kg – 70/50kg – 50/30kg
30 Pistols, scale to goblet squat 24/16kg – 20/12kg
Rest 5 min, then
For time:
75 pull-ups
30 muscle-ups ring or bar
4500m row
30 muscle-ups ring or bar
75 pull-ups
Progressions/scaling: Muscle up- chest to bar- pull ups – Bar row (low pull ups bars) – jumping pull up
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