“No, it doesn’t ever get any easier. You wouldn’t want it to either.”
A. Push Press – 12 Minutes to Find a Heavy Single
B. “Scorpion Code” – AMRAP 3 – 3,6,9,12 etc
Pull Ups
Clean and Jerks @ 135/95
Rest 3 Minutes
AMRAP 3 – 2,4,6,8,10 etc
C2BPU
Clean and Jerk @ 185/125
Rest 3 Minutes
AMRAP 3 – 1,2,3,4,5 etc
Ring Muscle Ups
Clean @ 225/155
Performance @ 135/95 Pull Ups | @ 165/115 C2B | 185/125 Bar Muscle Ups
Fitness @ 95/65 Jumping Pull Up | 115/75 Pull Ups | 135/95 Ring Muscle Up Transitions
Fit Light @ 65/45 Ring Rows | 75/55 Jumping Pull Ups | 95/65 Ring Muscle Up Transitions
Bonus:
A. 4 Rounds: 50 Ft OH Yoke Carry, 25 GHDSU, 25 Back Extensions, 100 Ft Single Arm Farmers Carry (AHAP)
B. Pendlay Row 5×8-12 @ 70%
C. 10 minutes practicing handstand walks (should be done before fitness or when fully recovered)