Take 15 minutes and try this out
Then 5 rounds of
Then 6 rounds for time
Then accumulate 50 reps for
Results: First part was ugly. Completed about 6 reps. jumping Muscle Ups worked fine. Metcon 13:53.
Take 5 rounds to work up to a heavy complex of
Then AMRAP in 15 minutes of
Results: Complex 95-105-115-120-125lbs. Metcon 7 rounds even (pushed hard the last round).
Accumulate
Then EMOM for 10 minutes
Then AMRAP in 15 minutes of
Results: Broke Muscle Ups into sets of 5. Should have gone heavier on the Dips… finished all 10 rounds no problem… next time 20kg. Metcon 2 rounds plus 85 reps.
4 rounds of
Then using two Kettlebells or Dumbbells, 3 rounds for time
Then accumulate
Results: Used 185lbs for the Back Squat. Metcon 11:42. Used one of the Kettlebells for the Pike Lifts.
The standard Lumberjack 20 calls for a 400m run instead of rowing and uses a bar for the Deadlifts and Squats. Since there are only 20 reps, going heavy on the Dumbbells :-)…
For time:
Results: 26:02