AMRAP x 6 MINUTES

6 Scap Pull-Ups

6 DB Overhead Tricep Extensions

6 Alt. Step-Ups (option to add DBs in the Farmer position)

6/6 SA DB Bent Over Rows

10/10

Landmine Press*

*Keep Weight Moderate across all sets.

(Score is Weight)

AMRAP x 8 MINUTES*

10 Strict Pull-Ups

10 Ring Dips

10 Alt. DB Farmer Box Step-Ups (50/35)(24/20)

-Rest 1:30 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG DB: (22.5/15)

AMRAP x 8 MINUTES*

10 Banded Pull-Ups or Vertical Ring Rows

10 Dips**

10 Alt. DB Farmer Box Step-Ups (35/20)(20)

-Rest 1:30 b/t Sets-

*Pick up where you left off.

**Option for Bench, box, or rings.

(Score is Total Rounds + Reps)

KG DB: (15/10)

10 Wrist Rocks

1:00 Foam Roll T Spine

1:00 Foam Roll Lats

-Rest as Needed b/t Sets-

(No Measure)

20 Box Jump Overs (24/20)

15 Front Squats (155/105)

Max Muscle-Ups in Time Remaining…

-Rest 2:00 b/t Sets-

(Score is Total Muscle-Ups)