BANE
For Time, with a 20:00 Time Cap: 30 Kipping Handstand Pushups 15/10 Ring Muscle-Ups 10 Rounds of "Macho Man" 1 Round of "Macho Man" 3 Power Cleans + 3 Front Squats + 3 Jerks Rx - 165/115, 135/85, 95/65, 75/35
* Move on at 4:00 no matter how many HSPU completed
* Move on at 10:00 no matter how many MU completed
Scales
- HSPU - Band Assisted - DB Push Jerks - DB Strict Press
- MU - Burpee Ring Pull-ups - Burpee Jumping Ring Pull-ups
MELMAN AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Handstand Push Ups -rest 5 minutes- AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Ring Dips -rest 5 minutes- AMRAP 7
"I LIKE TO MOVE IT, MOVE IT" 8 sets (each/1:1) 50 Double Unders 1 Rope Climb (Or 5 Strict Pull Ups) 5 Overhead Squats (155/105) **rest 1:00 min between sets Strength Every 2:00 (5 sets) 5 Snatch Push
KING JULIAN 5-4-3-2-1 minute Max Distance Run/Bike/Row -Rest 1:00 Between sets- Strength Advanced: EMOM8: Ring Muscle Ups * Choose a number (1-5) based on your level that is a repeatable, unbroken set