3 Ways

Strength

2X AMRAP + For Time:

 

FITNESS

3min AMRAP

7/5 Jumping Bar Muscle Ups

20 Box Jump or Step Overs 24/20

30 hang power snatch 45/35

400m Run or 500/400m Row

50 KBS 35/26

 

Rest 2min

 

6min AMRAP

7/5 Jumping Bar Muscle Ups

20 Box Jump or Step Overs 24/20

30 hang power snatch 45/35

400m Run or 500/400m Row

50 KBS 35/26

 

Rest 3min

 

For Time:

7/5 Jumping Bar Muscle Ups

20 Box Jump or Step Overs 24/20

30 hang power snatch 45/35

400m Run or 500/400m Row

50 KBS 35/26

 

3 scores

1. Reps

2. Reps

3. Time

PERF / COMP

3min AMRAP

9/7 Bar Muscle Ups

20 Box Jump Overs 24/20

30 hang power snatch 75/55

400m Run or 500/400m Row

50 KBS 53/35

 

Rest 2min

 

6min AMRAP

9/7 Bar Muscle Ups

20 Box Jump Overs 24/20

30 hang power clean 75/55

400m Run or 500/400m Row

50 KBS 53/35

 

Rest 3min

 

For Time:

9/7 Bar Muscle Ups

20 Box Jump Overs 24/20

30 hang power clean 75/55

400m Run or 500/400m Row

50 KBS 53/35

 

3 scores

1. Reps

2. Reps

3. Time