– RX –
AMRAP 9:
3 dumbbell thrusters (50/ 70 lbs)
3 ring muscle-ups
3 lateral burpees over the dumbbells

– INTERMEDIATE –
AMRAP 9:
3 dumbbell thrusters (35/50 lbs)
1 ring muscle-up OR 3 chest-to-bar pull-ups
3 lateral burpees over the dumbbells

– BEGINNER –
AMRAP 9:
3 dumbbell thrusters (15/ 25 lbs)
3 ring rows
3 lateral burpee dumbell step-overs

– MASTERS 55+ –
AMRAP 9:
3 thrusters (75/115 lb)
3 chest-to-bar pull-ups
3 burpees over the dumbbell
– If able, substitute the chest-to-bar pull-ups with 1-3 ring muscle-ups/round.

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