Monday 13.11.2017


Scaled) "Nick"

AMRAP 20:00

10 Thrusters 95/65

30 Calorie Row

16 Pull ups

Rx) "Nick"

AMRAP 20:00

10 Thrusters 135/95

30 Calorie Row

16 Chest to Bar Pull-ups

Comp) 1) Gymnastics - Muscle up Progression

A: 1:00 light Row, Muscle ups 15% of Max

1:00 Light Row, Muscle Ups 20%

1:00 Light Row, Muscle Ups 25%

1:00 Light Row, Muscle Ups 15%

1:00 Light Row, Muscle Ups 20%

1:00 Light Row, muscle ups, 25%

B: On the Minute x 10

even: 5-8 Strict Ring Dips (band as required)

odd: 2 sets of 3-5 Ring Kip Swings

2) A: at 0:00, OTM x 5, 3 Tall Cleans

B: at 5:00, Build to a Heavy Pause Front Squat

C: at 10:00, OTM x 5, 5 TnG Squat Cleans

*choose a single weight and hold across 5 sets, approx. 60%

3) "Nick"

AMRAP 20:00

10 Thrusters 155/105

20 Cal Assault Bike

16 C2B Pull ups


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