Level 1

AMRAP 8 Mins: 400m Run

50 Wall Balls

15 Jumping Bar Muscle Ups

Burpees for REPS

Level 2

AMRAP 8 Mins: 400m Run

50 Wall Balls, 14/10#

15 Jumping Bar Muscle Ups

Burpees for REPS

Level 3

AMRAP 8 Mins: 400m Run

50 Wall Balls, 20/14#

5 Bar Muscle Ups

Burpees for REPS

Level 4 Rx

AMRAP 8 Mins: 400m Run

50 Wall Balls, 20/14#

15 Bar Muscle Ups

Burpees for REPS

Motivation

I am looking forward to a rainy day.  I hope we get some.  Enjoy your weekend party people, you’ve earned it.

Strength

Push Press 3×5

Strategy

A new movement.  Come and find out what jumping Bar Muscle Ups are all about.  Break up the wall balls to get the 50 completed as quickly as possible.  Burpees make us the most awesome on a Friday.

Get more Awesome: 4 sets of 25 sit ups (summer time)