AMRAP 14
36 Double-Unders
12 Alternating Pistols (Or 18 Air Squats)
6 Muscle-Ups
Comp:
48 DU
16 Pistols
8 Muscle-Ups
Scale:
50 Single-Unders
Burpee Jumping Pull-ups
Strength Component:
EMOM 12
1 Clean and Jerk
Build across sets
Bodybuilding Workout: Abs & Chest
- Hanging Leg Raises – 4 sets x 30 reps
- Incline Bench Presses – 4 sets x 8-10 reps
- Slam-Ball Crunches – 4 sets x 30 reps
- Flat Bench Presses – 3 sets x 8-10 reps
- Ab-mat or GHD Situps – 4 sets x 30 reps
- Cable Crossovers FST-7 – 7 sets x 8-10 reps