Fitness
Part A: 4 Rounds
Spend 1 minute on each movement, accumulating as many reps or calories as possible:
Chest-to-Bar Pull-Ups (for reps)
Barbell Thrusters (43 kg/29 kg) – for reps
Row (for calories)
Rest 1 minute between rounds
Part B: 12-Minute AMRAP
AMRAP (-1): Ring Dips
15 m Heavy Dumbbell/Kettlebell Farmer Carry (40 kg/30 kg per hand)
AMRAP (-1): Ring Push-Ups
15 m Heavy Dumbbell/Kettlebell Farmer Carry (40 kg/30 kg per hand)
30-second Plank On Rings
15 m Heavy Dumbbell/Kettlebell Farmer Carry (40 kg/30 kg per hand)
Competition
Part A: 4 Rounds
Spend 1 minute on each movement, accumulating as many reps or calories as possible:
Chest-to-Bar Pull-Ups (for reps)
Barbell Thrusters (43 kg/29 kg) – for reps
Row (for calories)
Rest 1 minute between rounds
Part B: Every Minute for 8 Minutes (4 Rounds)
Minute 1: 2 Turkish Get-Ups (increase load each set if form is controlled)
Minute 2: 3 Rotational Box Jumps (step down and reset between each rep)
2 reps per side for Minute 1
3 reps per side for Minute 2
Part C: Every Minute for 10 Minutes (5 Rounds)
Minute 1: Handstand Walk (15 meters) – 45 sec cap (unbroken if possible)
Minute 2: 3-4 Strict Rope Pull-Ups (3-4 reps per side)
Part D: 12-Minute AMRAP
AMRAP (-1): Ring Dips
15 meters Heavy Dumbbell/Kettlebell Farmer Carry (45 kg/32 kg per hand)
AMRAP (-1): Ring Push-Ups
15 meters Heavy Dumbbell/Kettlebell Farmer Carry (45 kg/32 kg per hand)
30-second Front Leaning Plank on Rings
15 meters Heavy Dumbbell/Kettlebell Farmer Carry (45 kg/32 kg per hand)
Extra Credit (For Time)
5 Rounds:
15 GHD Sit-Ups
2 Rope Climbs (4.5 meters)