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Easy AMRAP 8 min
10 Laying Hammie/side
5 Low Ring Transition
10 Lunge with Twist
5 Jumping Pull Up on Rope
100 meter Jog
11 min Cap
50′ DB Front Rack Lunge (50/35)
20 CTB Pull Up
50′ Front Rack Lunge
15 Bar Muscle Up
50′ Front Rack Lunge
10 Ring Muscle Up
50′ Front Rack Lunge
5 Legless Rope Climb
With remaining time Max Calorie Row
Goal: 20 Cals or More on the Rower
Scaled Option
11 min Cap
30′ Front Rack Lunge (35/25)
20 Jumping Pull Up
30′ Front Rack Lunge
15 Pull up
30′ Front Rack Lunge
10 Low Ring Transition + Jumping Ring Dip
30′ Front Rack Lunge
3 Rope Climb
With remaining time Max Calorie Row
Goal: 15 Cals or More on the Rower
Handstand Walk
10 min of practice or skill development
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
