5 Rounds for completion
Max Effort OH Reverse Lunge (loaded barbell)
20 GHD Back Extensions
Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
• 60 Bar-facing burpees
• 30 Overhead squats (M: 120lbs / 55kg, W: 90lbs / 40kg)
• 10 Muscle-ups
8 Minute AMRAP 1
30ft Handstand Walk
10 Calorie Row
8 Minute AMRAP 2
100m Run
Max Pull-ups in One Set
10 Push Press (95/65)
Clean & Jerk 1×1
In 8 Minutes:
Clean & Jerk for load:
#1: 1 rep
5 Rounds for load
10 Zercher Squats
10 Hip Thrust
10 Minute AMRAP
6 Lateral Burpees
8 Front Rack Lunges
10 Thrusters
(75/55)
