[COMPETE]
AMRAP 15:
3 Bar Muscle-Ups
6 Deadlifts 155/225 M110/165
9/6 Calorie Assault Bike or 10/12 calories on a Rower, Bike or Ski Erg or 100 M Run
Score = The number of rounds and reps completed in 15:00
[TRAIN]
AMRAP 15:
3 Burpee Strict Pull-Ups
6 Deadlifts 155/225 M110/165
9/6 Calorie Assault Bike or 10/12 calories on a Rower, Bike or Ski Erg or 100 M Run
[SWEAT]
AMRAP 15:
3 Burpee Kipping Pull-Ups
6 Deadlifts 115/155
9/6 Calorie Assault Bike or 10/12 calories on a Rower, Bike or Ski Erg or 100 M Run
AFTER PARTY- Not for Time:
10-9-8-7-6-5-4-3-2-1: Strict Pull-Ups
After each set: 5 Double Dumbbell Tempo Romanian Deadlifts (5s down)
AT HOME
AMRAP 15:
3 Double Dumbbell Devils Press
6 Double Dumbbell Deadlifts 35/50 M25/40
100m Run
EQUIPMENT-FREE
AMRAP 15:
6 Burpees
12 V-Ups
100m Run
