241013

– RX –
For max reps:

AMRAP 5:
50 air squats
Max chest-to-bar pull-ups

AMRAP 3:
30 box step-ups (20/24 in)
Max toes-to-bars

AMRAP 1:
Max-distance row
– 10 m = 1 rep.

– INTERMEDIATE –
For max reps:

AMRAP 5:
50 air squats
Max chin-over-bar pull-ups

AMRAP 3:
30 box step-ups (20/24 in)
Max kipping knee raises

AMRAP 1:
Max-distance row
– 10 m = 1 rep.

– BEGINNER –
For max reps:

AMRAP 5:
30 air squats
Max ring rows

AMRAP 3:
20 box step-ups (20 in)
Max hanging knee raises

AMRAP 1:
Max-distance row
– 10 m = 1 rep.

– MASTERS 55+ –
For max reps:

AMRAP 5:
50 air squats
Max kipping pull-ups

AMRAP 3:
30 box step-ups (20/24 in)
Max toes-to-bars

AMRAP 1:
Max-distance row
– 10 m = 1 rep.

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Skill Work

Post-workout:

Accumulate:
50 alternating wall-facing handstand shoulder taps
Or
Handstand walk (150 ft)

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