- RX -
AMRAP 9:
3 dumbbell thrusters (50/ 70 lbs)
3 ring muscle-ups
3 lateral burpees over the dumbbells
- INTERMEDIATE -
AMRAP 9:
3 dumbbell thrusters (35/50 lbs)
1 ring muscle-up OR 3 chest-to-bar pull-ups
3 lateral burpees over the dumbbells
- BEGINNER -
AMRAP 9:
3 dumbbell thrusters (15/ 25 lbs)
3 ring rows
3 lateral burpee dumbell step-overs
- MASTERS 55+ -
AMRAP 9:
3 thrusters (75/115 lb)
3 chest-to-bar pull-ups
3 burpees over the dumbbell
- If able, substitute the chest-to-bar pull-ups with 1-3 ring muscle-ups/round.
