For time:
5 rounds of:
4 muscle-ups
13 shoulder-to-overheads, 135/95 lb.
Then, increase the weight for 5 rounds of:
4 muscle-ups
7 shoulder-to-overheads, 185/125 lb.
Time cap: 15 minutes
For time:
5 rounds of:
4 muscle-ups
13 shoulder-to-overheads, 135/95 lb.
Then, increase the weight for 5 rounds of:
4 muscle-ups
7 shoulder-to-overheads, 185/125 lb.
Time cap: 15 minutes
On the 9 minutes x 5
Round 1
1 km run
160 feet of Farmer Carry 32kgs/24kgs
Round 2
1 km row
160 feet of burpee broad jumps
Round 3
1 km run
160 feet of lunging with one 50/35lbs DB held on your back
Round 4
1 km row
160 feet of sandbag carry 150/100
Round 5
Run 400m
Row 400m
80 Burpee Broad Jump
80 feet of lunging with one 50/35lbs DB held on your back