Masters League 16ML.4
| HERO 15min Continuous Clock A) 12min AMRAP 21 Front Squats 50/40kg 21 Bar Facing Burpees 60 Double Unders 15 Front Squats 50/40kg 15 Bar Facing Burpees 80 Double Unders 9 Front Squats 50/40kg 9 Bar Facing Burpees 100 Double Unders In remaining time complete ME Ring Muscle Ups B) 3min AMRAP Squat Clean Ladder 5 Reps 60/40kg 5 Reps 70/50kg 5 Reps 80/60kg 5 Reps 90/70kg 5 Reps 100/80kg 5 Reps 110/90kg If you can complete 5 reps at each weight you can continue to increase the weight by 10kg untl the time runs out. | WARRIOR 15min Continuous Clock A) 12min AMRAP 21 Front Squats 45/35kg 21 Bar Facing Burpees 60 Double Unders 15 Front Squats 45/35kg 15 Bar Facing Burpees 80 Double Unders 9 Front Squats 45/35kg 9 Bar Facing Burpees 100 Double Unders In remaining time complete ME C2B Pull Ups B) 3min AMRAP Squat Clean Ladder 5 Reps 50/30kg 5 Reps 60/40kg 5 Reps 70/50kg 5 Reps 80/60kg 5 Reps 90/70kg 5 Reps 100/80kg If you can complete 5 reps at each weight you can continue to increase the weight by 10kg untl the time runs out. | SOLDIER 15min Continuous Clock A) 12min AMRAP 21 Front Squats 40/30kg 21 Bar Facing Burpees 90 Skips 15 Front Squats 40/30kg 15 Bar Facing Burpees 120 Skips 9 Front Squats 40/30kg 9 Bar Facing Burpees 150 Skips In remaining time complete ME Jumping Pull Ups B) 3min AMRAP Squat Clean Ladder 5 Reps 40/30kg 5 Reps 50/40kg 5 Reps 60/50kg 5 Reps 70/60kg 5 Reps 80/70kg 5 Reps 90/80kg If you can complete 5 reps at each weight you can continue to increase the weight by 10kg untl the time runs out. |
TOTAL REPS =
21-15-9 (FRONT SQUATS&BURPEES) + SKIPS + MU/C2B/JUMPING PULL UPS + SQUAT CLEANS
21-15-9 (FRONT SQUATS&BURPEES) + SKIPS + MU/C2B/JUMPING PULL UPS + SQUAT CLEANS
