Warm Up:
AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Burpee Pull Ups
9 Double Dumbbell Hang Power Cleans
Rest 5 Minutes
AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Chest to Bar Pull Ups
9 Double Dumbbell Front Squats
Rest 5 Minutes
AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Pull Ups
9 Double Dumbbell Push Jerks
Dumbbells: (50’s/35’s)
[Kilos = 22.5/15]
*Score = Total Rounds + Reps
EXTRA WORK:
40 Ring Muscle Ups in as few sets as possible or 5 sets. Whichever comes first.