Strength
4 sets:
10-15 Ring push up (elevate feet so that rings are at the same height, add weight if necessary)
12-15 Barbell bent over row
RX
AMRAP in 20:00:
100 Double under
30/24 Calorie row
25 Pull up
80 Double under
25/20 Calorie row
20 Pull up
60 Double under
20/16 Calorie row
15 Pull up
40 Double under
15/12 Calorie row
10 Pull up
20 Double under
10/8 Calorie row
5 Pull up
With remaining time,
Max box jump overs (24,20)
*Reset monitor
RX+
AMRAP in 20:00:
100 Double under
30/24 Calorie row
10 Bar muscle up
80 Double under
25/20 Calorie row
8 Bar muscle up
60 Double under
20/16 Calorie row
6 Bar muscle up
40 Double under
15/12 Calorie row
4 Bar muscle up
20 Double under
10/8 Calorie row
2 Bar muscle up
With remaining time,
Max box jump overs (30,24)
*Reset monitor
