WOD: AMRAP 10:
50 burpee pull-ups
75 KB swings (70/53)
Max burpee pull-ups in the remaining time
– Pull-up bar is 6 inches above fingertips with arms extended overhead.
– Score is total reps
Intermediate: AMRAP 10:
35 burpee pull-ups
50 KB swings (35/53 lb)
Max burpee pull-ups in the remaining time
– Pull-up bar is at the fingertips with arms extended overhead.
Beginner: AMRAP 10:
25 burpees
25 jumping pull-ups
50 KB swings (15/25 lb)
Max burpee jumping pull-ups in the remaining time
– Pull-up bar is mid-forearm with arms extended overhead.
Home Workout: AMRAP 10:
50 burpees
50 bent-over dumbbell rows
Max dumbbell complexes in the remaining time
– 1 complex = dumbbell push-up + row in plank position, left, + row in plank position, right, + dumbbell deadlift.
Post-Workout Skill Work: 4 rounds for quality and load:
10 alternating renegade rows
:20-:30 ring support hold