Pull-ups

6 rounds for time – “Hotshots 19”

• 30 air squats
• 19 power cleans (135/95)
• 7 pull-ups
• 400m Run

We’ll probably be outside and figure out a modification for the power cleans.

10 min AMRAP – U go, I go

• 3 Toes-to-bar
• 2 push-ups
• 1 pull-up

Partner must hold 80lb ball while their partner is working.

Immediately into 15 min AMRAP

• 4 tire flips
• Shuttle run between tire and pull-ups bars (approx 100m)
• 8 ball over shoulder

For Time

• 800m Run/Ruck
• 30 Bent over Rows or Pull-ups
• 50 Push-ups
• 70 Squats
• 600m Run/Ruck
• 20 Bent over Rows or Pull-ups
• 40 Push-ups
• 60 Squats
• 400m Run/Ruck
• 10 Ben Over Rows or Pull-Ups
• 200m Run/Ruck

Carry a ruck, sandbag, or kettlebells if you want.

4 rounds of

• 1 min Pull-ups
• 1 min Goblet Squats (53/35)
• 1 min Sit-ups

5 min Rest

4 rounds of

• 1 min Kettlebell Swings (53/35)
• 1 min Lunges (53/35)
• 1 min toes-to-bar

20 min AMRAP (Nicole)

• 400m Run
• Max Pull-ups

Start a new run when you come off the bar.

4 Rounds for Time

• 15 pull-ups
• 200m Run
• 15 Box Jumps. (20″ box)
• 200m Run

6 rounds For Time (30min Cap)

• 10 Press (you pick load)
• 10 Pull-ups
• 400 meter Run

For Time

• Half Murph

20-minutes AMRAP

• Buy in: Karen – 150 wall balls (20/14)
• AMRAP
  • 10 25ft Shuttle Runs
  • 5 Pull-ups (Strictish)

10 RDs E3MOM

• 10 Pull-ups
• Max Cal Assault Bike

The score is total cals