November 15, 2021

Posted By: Christi

Complete as many rounds as possible in 15 mins of:
5 Bar Muscle-ups
10 Front Squats, 155/105 lbs
20/17 Row Calories

Goal: 5+ Rounds

A fun triplet for today’s AMRAP. For those with bar muscle ups sets should be unbroken to start. If this is a movement you’re working on either lower the reps or modify the movement. The front squat weight is a moderate one and should have you capable of completing the sets unbroken for the first round or two. Breaking in the later rounds is OK, but should be to no more than two sets. Work to keep a strong and consistent pace on the rower throughout the workout.

Post Work
Complete as many rounds as possible in 6 mins of:
10 L/10 R Empty Bar Split Squats
10 Banded Behind-the-Neck Press
10 Empty Bar Kang Squats
10 Band Face Pulls