Amrap 30:
Row 30 cals (split as needed) each time you swap do 3 burpees together
20 wallballs (10 - 10)
15 syncro pushups
10 pullups + plank hold
Amrap’40:
400 m run
100 m KB Suitcase x OH Carry
15 Heavy WB (30/20 lbs)
400 m run
100 m KB Suitcase x FR Carry
15 Heavy WB (30/20 lbs)
(Switch Arms After 50 m)
A) Skill:
On low rings:
Muscle up transition
Dip out
On high rings:
Jumping RMU
Small kipping swings on rings
Big kipping swings with snap pull
+hip extension
Muscle up
If you have RMU already:
4-6x RMU Complex
1 RMU+2 Dips+3 Toes to ring (+X reps)
B) Strength: 3 sets of:
20 banded face pulls
10-15 wide push ups
20 V-ups
12 sets 1 min on // 1 min off
1.
Row 10/8 cal
ME alt. DB pushpresses (2x22,5/15) Rest of the time
2. Amrap
3 C2B
6 wallballs (20/14)
9 russian KBS (24/16)