ALL-STAR SPECIAL
3 Rounds:
12 Thrusters 95 / 65 lb
12 Pull-ups
800 Meter Run
3 Rounds:
9 Thrusters 115 / 85 lb
9 Chest to Bar Pull-ups
800 Meter Run
3 Rounds:
6 Thrusters 135 / 95 lb
6 Bar Muscle-ups
800 Meter Run
(Time Cap: 30 Minutes)
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See AllMELMAN 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
310
"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
710
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
1000
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