20, 15, or 10 Muscle-Ups For Time (Ring or Bar)
10 Rounds: 5 Pullups + 5 Dips
10 Rounds: 5 Ring Rows + 5 Pushups
For athletes who can perform muscle-ups but who will not finish 30 in 10 minutes or less, scale repetitions to be appropriate to the time domain.
AMRAP 20, alternating with Partner:
12 Steps Single Arm Overhead Walking Lunge, light dumbbell or kettlebell, left arm
12 Steps Single Arm Overhead Walking Lunge, light dumbbell or kettlebell, right arm
20 Calorie Row
20 Weighted Sit-Ups, same weight as lunge, dumbbell or kettlebell held at chest
Partners alternate full exercises.
Partner A performs 20 lunges with the left arm while Partner B rests, then Partner B performs 20 lunges with the left arm while Partner A rests.
Then Partner A performs 20 lunges with the right arm while Partner B rests, then Partner B performs 20 lunges with the right arm while Partner A rests.
Repeat with row, then sit-ups, then back to left arm lunge.
Lunge: Athlete should be able to complete each set in no more than two sets with short rest, preferably unbroken. Recommended RX 35#/25# (or 16kg/12kg if using kettlebells).
Sit-Up: Deconditioned athletes should *not* add load! This will lead to debilitating soreness.
1) Snatch with 3 Count Pause in Squat 2RM, then 2 singles with 2RM weight
Make sure that the pause is a full three count. Do not touch-and-go.
2) Jerk 3RM