Warm up

2 rds

60 seconds of each

Wall walks

Sky reaches

30 seconds

False grip ring row

30 seconds

Beat swings (3 sets of 5-8 seconds)


3-5 rds

3-5 calorie row

2-4 toes to bar

3-5 wall balls

1-3 clean

1-3 muscle ups

*** these are all warming up to level and do not need to be done at level, especially muscle ups.


Amrap 14

60 cals

50 toes to bar

40 wallballs

30 cleans

20 muscle ups

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