All Levels:

A.) Rope Climbs

Function:

B.) 20 min AMRAP

10 Cal Row

10 Pull-ups

10 Sit-ups

10 Push-ups

Performance:

B.) 20 min AMRAP

10 Cal Row

10 Pull-ups

10 Sit-ups

10 Push-ups

***Challenge yourself on the pull-ups

and push-ups. Make them more difficult

than you would normally scale. ***

Coaches can point out this should feel more

like a 20 min strength workout than a 20

min lung burner.

Competitor:

B.) 2 rounds

Teams of 2

2 min Rope climbs

2 min GHD

2 min Muscle Up

2 min T2B

2 min Deficit HSPU (8″/2″)

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