Coach RobCOMPLEX FRANKIE
3:00 AMRAP of:
7 Bar Muscle-ups
7 CTB Pull-ups
7 Pull-ups
21 Thrusters 65/45
Rest 3:00
3:00 AMRAP of:
5 Bar Muscle-ups 5 CTB Pull-ups 5 Pull-ups
15 Thrusters 75/55
Rest 3:00
3:00 AMRAP of:
3 Bar Muscle-ups3 CTB Pull-ups 3 Pull-ups
9 Thrusters 95/65
Strength is Strength
8:30 CLASS BARBECUE SAUCE 1200/1000m Row 10Bar Muscle-Ups OR 20 Ring Rows 60 GHD Sit-Ups OR 90AbMAt Sit-Ups 20 Clean & Jerk 135/95 30 HSPU 60 Deadlift 225/165 30 HSPU 20 C&J 60 GHD OR 150 AbMAt Sit-up
BMW 75 Double Unders 15 Front Squats (155/105) 150 Double Unders 15 Front Squats (155/105) 75 Double Unders STRENGTH Push Jerk
VOLKSWAGEN 12 minute EMOM 200/175m Row -rest 1 minute- 6 Minute EMOM 6 Power Snatches (135/95) -rest 1 minute- 6 Minute EMOM 6 Power Clean and Jerks (135/95) STRENGTH Accessory Work