FITNESS
A. 3 rounds:
30-45s ring row flexed arm hang hold
-Rest 30s
60s Russian KB swings (unbroken)
-Rest 30s
100’ double KB front rack carry
-Rest as needed
Training notes:
•Hold with the rins at your chest and your elbows bent for flexed arm hang. Walk feet back such that this is challenging but doable.
B. 10 min AMRAP:
10 DB snatches, alternating (moderate)
10 ring rows
10 push-ups
Training notes:
•Modify push-ups such that you’re able to do them in mostly one or two sets.
Record reps completed.
PERFORMANCE
A. 3 rounds:
20-40s/arm single-arm ring row flexed arm hang hold
-Rest 30s
60s single-arm KB swings, alternating (unbroken)
-Rest 30s
100’ double KB bottoms-up front rack carry
-Rest as needed
Training notes:
•Hold with the ring at your chest and your elbow bent for single-arm ring row flexed arm hang. Walk feet back such that this is challenging but doable.
•Go light on bottoms-up front rack carry. This is a difficult movement.
B. 9-7-5:
Power snatches (155/105)
Ring muscle-ups
Training notes:
•10 minute cap.
•This is a variation of the named workout “Amanda.”
Record time.
