A. In 16 mins:
3 alt sets:
6 '3 point' DB Row (20X0 tempo)
- 1 min rest -
3-5 Wide Grip Strict Pull Ups (unbroken)
- 1 min rest -
1 Min Max Bent Knee Ring Rows
- 1 min rest -
B. 5 Rounds of 2 min work, 1 min rest:
50 Double Unders
12/9 Cal Bike Erg
Max Cal Ski in the remaining time
Performance:
A. In 16 mins:
3 alt sets:
6 '3 point' DB Row (20X0 tempo)
- 1 min rest -
3-5 Wide Grip Strict Pull Ups (unbroken)
- 1 min rest -
1 Min Max Bar Muscle Ups
- 1 min rest -
B. 5 Rounds of 2 min work, 1 min rest:
50 Double Unders
5 Hang Power Cleans (70/50kg)
Max Strict HSPU in the remaining time
Competitors Class:
A. Every 3 min for 3 Sets:
8m Handstand Walk
10 Kipping HSPUs
8m Handstand Walk
AMRAP Strict HSPUs until the 90 second mark
*Adjust rep range so you are finished with the second HSW by the 60 second mark
*score is total strict HSPU
B. tttTD #242
3 separate scores
3 minute amrap, rest 2 min, 6 minute amrap, rest 2 min, For time (15 min cap)
30/24 cal row
20 Thrusters (60/42.5kg)
40 Bar facing burpees
20 Clean and jerks (60/42.5kg)
30/24 cal row
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