AMRAP
Weightlifting
Back Squat (Heavy Single)
Back Squat (2×5@80% of Heavy Single)
Metcon
Metcon (3 Rounds for reps)
6 Min AMRAP
Min 1, max muscle ups (bar or ring)
Min 2, rest
Min 3, max CTB pullups
Min 4, rest
Min 5, max pullups
Min 6, rest
Min 1, max muscle ups (bar or ring)
Min 2, rest
Min 3, max CTB pullups
Min 4, rest
Min 5, max pullups
Min 6, rest
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
10 kettlebell over Burpees
20 swings (2/1.5)
PALP
Deadlift (1×5 5 Rep MAX)