Part A: Core Work
9 min AMRAP of
1. 40 sec plank
2. 30 russian twist
3. 15 V-ups
Part B:
15 bar muscle-ups
200m run
100 double-unders
12 bar muscle-ups
200m run
100 double-unders
9 bar muscle-ups
200m run
100 double-unders
Part A: Core Work
9 min AMRAP of
1. 40 sec plank
2. 30 russian twist
3. 15 V-ups
Part B:
15 bar muscle-ups
200m run
100 double-unders
12 bar muscle-ups
200m run
100 double-unders
9 bar muscle-ups
200m run
100 double-unders
On the 15 minutes x 3
30 KBS at 16kgs/12kgs
5 clockwise runs around the gym
30 lunges with KBs held Overhead 16kgs/12kgs
5 clockwise runs around the gym
10 sandbag cleans 100#/70#
5 clockwise runs around the gym
10 burpee over the bag 100#/70#
5 clockwise runs around the gym