10 Minute AMRAP
1 Power Clean (135/95)(185/105)(225/155)
1 Bar Dips/Bar Muscle Ups
2 Power Clean
2 Bar Dips/Bar Muscle Ups
3 Power Clean
3 Bar Dips/Bar Muscle Ups
Etc….adding ONE REP to each movement until time expires.
—Rest 3 Minutes—
2500 Meters Male/Male Team
2250 Meters Male/Female Team
2000 Meters Female/Female Team
Max row of 250M For male and 200M For Female.
Power Clean weight should be on the heavy side for you. These will all be singles vs cycling the barbell with touch and go reps.
3×5 or 3×3 Ring MU
3×8 Ring Pull Ups then 3×5 Transitions
3×5 Strict Pull Ups and 3×7 Ring Dips
AT HOME WOD
75 Double Unders/100 Singles
18 Step Ups (choose height that is equal to 24” or 20”)