July 2017; Heavy

Test

“Rankel”

20 Min AMRAP

6 Deadlifts (225/155; 185/125; 155/105; 115/80; 85/55)

7 Burpee Pull-ups; 7 Burpees+7 Ring Rows; 4 Burpees+4 Ring Rows

10 Kettlebell Swings (70/53; 53/35; 44/26; 35/18; 26/15)

Run 200m

Training #1

10 Min. AMRAP

5 Push Jerks (155/105; 135/95; 105/70; 80/55; 55/40)

10 Front Squats (155/105; 135/95; 105/70; 80/55; 55/40)

5 Bar Muscle-ups; 2 Bar Muscle-ups; 5 Jumping Bar Muscle-ups; 5 Bar Kips+5 Ring Rows (choose a challenging angle of ring row based on ability)

Training #2

8 Min. AMRAP

4 Clusters (185/125; 155/105; 125/85; 95/65; 65/45)

12 Toes-to-bars; 6 Toes-to-bars; 12 Knee Raises; 6 Knee Raises

Training #3

15 Min. AMRAP

5 Squat Snatches (155/105; 135/95; 105/70; 80/55; 55/40)

5 Strict Handstand Push-ups; 2 Strict Handstand Push-ups; 5 Strict Handstand Push-ups w/ feet on box; 5 Strict Handstand Push-ups from Downward Dog; 5 Strict Presses @ 20% Bodyweight

5 Overhead Squats (155/105; 135/95; 105/70; 80/55; 55/40)

5 Ring Muscle-ups; 2 Ring Muscle-ups; 5 Jumping Ring Muscle-ups; 5 Ring Kips+5 Ring Rows (choose challenging ring row angle based on ability)