Week 5(of 6), Day 24

A. Condition
AMRAP 4
30/25 Cal Row
15 TTB
Max Muscle-Ups in remaining time(Ring if you can’t do Bar)
+
Rest 3 Min x 3

Alpha – As written
Bravo – Row 20/15 cals, 15 Knees to Chest, 5 Ring Rows + 3 Dips in remaining time
Charlie – Row 20/15 cals, 15 Knee Tucks, 5 Ring Rows + 5 Push-Ups

 

B. Build
If you did Muscle-Ups
B1. L-Sit – Tabata or reverse tabata
B2. Bottom of the dip hold – accumulate 2 min in under 3 min
B3. Single arm DB high Pulls – 8 each arm x 3

If you did Ring Rows and Dips
B1. Rope Climbs – Max in 3 min
B2. Single arm DB high pull – 8 each arm x 3

If you did Ring Rows and Push-ups
3 Rounds
B1. Biceps Curl – 8-10
B2. DB Triceps extension – 8-10
B3. Single Arm DB high pulls – 8 each arm

Extra