12min AMRAP

Monkey Madness

Warm-up 15 minutes Muscle-up Practice (Ring Pull-ups, Ring Dips, False grip, Transitions, progressions etc…) Strength Bench Press 3-3-3-3-3 MetCon AMRAP 12 minutes 50 Wallball (20/14) – 10′ Target 50 DU’s 10 Muscle-ups (2 Pull-ups/2 Ring Dips)

Open The Door

AMRAP 12 minutes 50 WallBall (20/14) 10’ Target 30 Front Rack Lunges (95/65) 50 DU’s 30 Back Rack Lunges (95/65) 30 Muscle-ups (C2B Pull-ups scale)

Barbell Hell

AMRAP 12 Minutes Buy-in only:  Row 500m ——————– 15 Deadlifts (135)(95) 15 Hang Cleans (135)(95) 15 Clean and Jerk (135)(95)

Magnificent Magic

AMRAP 12 Minutes 1 Farmers Carry 50′ (100)(70) DO NOT drop DBs 5 Front Squats (95)(65) 7 Shoulder to Overhead (95)(65) 9 T2B 11 Thrusters (95)(65)

Jar-Jar

AMRAP 12 Minutes 15 Push-Press (95)(65) 10 Hang Cleans (95)(65) 1 Rope Climb