*Pull-up Practice

EMOM 12 mins

Every minute for 12 minutes complete 6 pull-ups

*Scale as needed


  • 3 mins rest –


CONDITIONING (Repeat effort)

AMRAP 4mins x 3 rounds

20 wall balls (9/7kg)

10 toes to bar

10 DB Lunges

Max rep Alt. DB clean & Jerk (22.5/15kg)

Rest for 3 mins after each 4 mins AMRAP and repeat for 3x. 

Score = Total reps for DB clean & jerk

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