Tuesday, 20 January 2026

Conditioning:

As few sets as possible to finish (max 8 sets)

AMRAP 2:

75 Lateral Burpee Over Bar

100/80 Calorie Row

- Rest 1:00 between sets

* You must earn the row, burpees come first!

(Scored = Total Time incl. rest)

Gymnastics: Chest to Bar Pull-ups/Bar Muscle-Ups

Level 1:

EMOM 9:

Min 1: 6 Single Leg Box Butterfly Circle Drill

Min 2: 6 Strict Scap Circles

Min 3: 6-8 Butterfly Small Circles

Level 2:

EMOM 9:

Min 1: 6 Single Leg Box Butterfly Circle Drill

Min 2: 6 Strict Scap Circles

Min 3: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)

Level 3:

Perform one set of Max Unbroken Bar Muscle Ups (as soon as you lose quality technique, stop. Max amount: 15 reps)

- Rest 2 minutes, then:

EMOM 6:

Min 1: :30 Row @ 5k pace

Min 2: 40% of AMRAP unbroken Bar Muscle Ups

(No minute 3. Repeat mins 1 and 2 for 3 rounds)