WARMUP
AMRAP X 8 MIN
1 Min Cardio
10 PVC Pass Through
10 Scap Pull-Ups
10 PVC Around the Worlds
10 Kip Swings
10 False Grip Ring Rows
6 Hang Muscle Snatch
6 Overhead Squats
6 Big Kip Swings
EXTENDED WARMUP
4 SETS
1-2 Pulling Options*
2-3 Snatches**
*Options…
Ring Rows
Burpee Pull-Ups
Ring Muscle-Ups
**Option for Squat or Power. Build up to or past Workout Weight.
-Rest As Needed b/t Sets-
(No Measure)
WORKOUT
“AMANDA”
FOR TIME
9-7-5
Ring Muscle-Ups
Squat Snatches (135/95)
(Score is Time)
OPTIONAL AFTER PARTY
2 SETS FOR QUALITY
10 SLOW Alt. Scorpions
15 Tib Raises
20 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-
(No Measure)
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