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.
Skill Work
Post-workout:
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or
Handstand walk (150 ft)
