COMPETE/TRAIN– For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
WOMEN- 65 lb, then 75 lb, then 85 lb
MEN- 95 lb, then 115 lb, then 135 lb
MASTERS 55+ WOMEN- Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | 45 lb, then 55 lb, then 65 lb
MASTERS 55+ MEN-Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | 65 lb, then 85 lb, then 105 lb
SWEAT– For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
WOMEN- 55 lb, then 65 lb, then 75 lb
MEN- 75 lb, then 85 lb, then 95 lb
AT HOME
21 DB bent over rows
42 double-unders
21 DB thrusters
18 DB Plank Rows
36 double-unders
18 DB hrusters
15 Plank Row + Push Up
30 double-unders
15 DB thrusters
