Part A: Core Work
9 min AMRAP of
1. 40 sec plank
2. 30 russian twist
3. 15 V-ups
Part B:
15 bar muscle-ups
200m run
100 double-unders
12 bar muscle-ups
200m run
100 double-unders
9 bar muscle-ups
200m run
100 double-unders
Part A: Core Work
9 min AMRAP of
1. 40 sec plank
2. 30 russian twist
3. 15 V-ups
Part B:
15 bar muscle-ups
200m run
100 double-unders
12 bar muscle-ups
200m run
100 double-unders
9 bar muscle-ups
200m run
100 double-unders
As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell