Saturday Jan 10, 2026
Strong Friend, Gymnasty Friend
Strength
10min to find
5RM Overhead Squat or Front Squat
MetCon
20min AMRAP
FITNESS
20min AMRAP
90 Overhead Squats 95/65
120 Jumping Pull-ups or Ring Rows
90 Front Squats 95/65
120 Hanging Knee Raises or MB Sit-ups
90 Back Squats 135/95
Max Burpee Jumping Pull-ups w/ remaining time
PERFORMANCE
20min AMRAP
90 Overhead Squats 95/65
120 Pull-ups
90 Front Squats 135/95
120 T2B
90 Back Squats 185/125
Max Burpee C2B w/ remaining time
COMPETITION
20min AMRAP
90 Overhead Squats 135/95
120 C2B Pull-ups
90 Front Squats 185/125
120 T2B
90 Back Squats 225/145
Max Burpee Bar Muscle Ups w/ remaining time
