Unloaded
OTM for 10min
10 Wallballs +
10 DB Snatches – L: 30/20; S: 50/35
*Both in the minute
-rest 3min, then:
OTM for 10min
Odd: 15/10 Cal Row or 13/9 Cal Bike
Even: L: 40; S: 80 Double Unders
-rest 3min, then:
AMRAP 10
L: 3; S: 5 Pullups
L: 6; S: 10 Pushups
L: 9; S: 15 Air Squats
*Pick a rep scheme that allows you to stay around 45sec per round
Ambassador Bro/Broette Session
Muscle Up