For time (time cap of 20 minutes) do:
Results: My dumbbell only goes to 21kg so had to use that. Finished in 19:55. The Box I used for the box jump overs is shown below…
Not for time do 5 sets of:
Then do AMRAP in 7 minutes of:
Rest 3 minutes then do another AMRAP in 7 minutes of:
Results: For the first AMRAP did 4 rounds plus 6 reps. For the second did 5 rounds plus 2 reps.
Not for time do 6 sets of:
6 x Power Snatch + Overhead Squat
Then do AMRAP in 15 mintues of:
Results: For the first part did the first set with an empty bar, then went up to 65lbs/30kg for the rest or the sets. For the AMRAP did 7 rounds plus 12 reps.
Worked on my ring muscle up progressions… false grip hang, ring pullups, ring kipping.
AMRAP in 20 minutes of:
Results: Had to quit after 6 rounds plus 4 muscle ups, 7 HSPU and 3 Snatches because I tore my skin on my right hand doing muscle ups. I think it was at the 15 minute mark. Second time this has happened here :-(. First time was about a week ago where I tore a piece of my palm doing muscle ups. Must be something with the new bars.
EMOM for 18 minutes do:
5-4-3-2-1-2-3-4-5 x Single Leg Deadlift @ 100lbs/45kg (5 x Left first minute, 5 x right second minute, 4 x left third minute, etc.)
Then do AMRAP in 8 minutes of:
Results: For the AMRAP did 4 rounds exactly.