TUESDAY 8th
Endurance Day!
AMRAP 40
-5 Devil Press
-10 Challenging Pulls
-Jump Rope
-1 min rest
-5 Devil Press
-10 Challenging Push-Ups
-Jump Rope
-1 min rest
-5 Devil Press
-10 Challenging Box Jumps
-Jump Rope
-1 min rest
Ideal Flow, INCLUDING rest/transition time:
-Devil Press: 1 min
-Pull/Push/Jump: 1 min
-Jump Rope: 1 min
-Work to rest: 3:1 (flow intention is EMOM)
50/35, Bar Muscle Ups, 4" Deficit HSPU (1x45), 30/24" Box Jumps, 50 Double Unders
45/30, Chest to Bar Pull-Ups, Netural HSPU, 30/24 Box, 40 Double Unders
40/25, Pull-Ups, Abmat on (2) 10lb plates, 24/20 Box, 30 Double Unders or 80 Single Unders
35/20, Banded Pull-Ups, Abmat (3) 10lb plates, 20/12 Box, 20 Double Unders or 60 Single Unders
Modify as needed
Modification option:
Adhere to the intended flow. Spend one minute at each element, and transition at the minute, regardless of reps, and then take the minute off to recover.
There won't be a score for this, but you can pick ANY METHOD of movement. This will allow you to mix and match the standards within the levels.
This is a GREAT OPTION for people who have Muscle Ups but not capacity, or have Double Unders but are inconsistent.