October 16, 2018

A) 2 minutes of boxes 24/20

1 rep for each step up, 3 reps for jumping 

rest 30 seconds  

2 minutes of max pulling  

1 rep for each ring row, 2 reps for each pull-up, 4 reps for each bar muscle up.   You may do any variety of the three movements 

rest 30 seconds  

2 minutes of max jump rope

1 rep for each single under, 2 for each double under, 3 for each triple under

Score total points accumulated 

B) AMRAP in 7 minutes of: 

7 power clean 95/65

7 bar facing burpee

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September 26, 2018

From 0:00-3:00, perform 3 rounds of:

3 pull-ups

6 push-ups

9 squats

From 3:00-6:00 perform 3 rounds of:

4 pull-ups

8 push-ups

12 squats

From 6:00-9:00 perform 3 rounds of:

5 pull-ups

10 push-ups

15 squats

From 9:00-12:00 perform 3 rounds of:

6 pull-ups

12 push-ups

18 squats

Etc.

Continue for as long as possible until you cannot complete

3 rounds within the 3-minute window. Every 3 minutes add 1

additional pull-up, 2 additional push-ups and 3 additional squat.

everyone will work for a minimum of 12 minutes as an amrap if necessary