five rounds; rest amply between rounds:
5x strict muscle-up
then, five rounds; rest amply between rounds:
10x strict handstand pushup
25x hollow rock
then, as many rounds as possible in 10 minutes:
8x hand-release pushup
6x strict pull-up
8x single-leg squat (alternating, total)
5 rounds
15 sumo deadlift high pulls
65,75,85,85,85
5 rounds
10x push ups
25x hollow rock
8:23
10 minute amrap
8x hand-release push up
6x sumo deadlift high pull @ 65 lbs.
8x assisted single leg squats
5 rounds + 5 push up
Jeff W.
–Scores–
Rob K.: 5 rounds +… 2x squat (sub: prom hspu, 1x 45-lb. plate)
Michael F.: 4 rounds (sub: banded strict muscle-up, plate-assisted sls)
James C.: 5 rounds (sub: banded strict muscle-up, 1/2x hspu, plate-assisted sls)
Matthew W.: 7 rounds +… 4x pull-up
Jon H.: 6 rounds + 3x pushup (sub: band-assisted muscle-up, prom hspu, 1 x 25-lb. plate)
Borja G.: 5 rounds +… 1x pull-up (sub: 5x strict pull-up + 2x pushup, prom hspu, 1 x 25-lb. plate)
Joe T.: 4 rounds + 6x pushup (35-lb. dbs; sub: 5x strict pull-up + static dip, db seated shoulder press, 2x squat)
Ralph A.: 4 rounds (40-lb. dbs; sub: 5x strict pull-up + static dip, db seated shoulder press, 2x squat)
Robert W.: 5 rounds + 3x pushup (25-lb. dbs; sub: 5x strict pull-up + static dip, db seated shoulder press, jump-stretch strict pull-up, blue, 2x squat)
Matt H.: 4 rounds + 5x pushup (35-lb. dbs; sub: 5x strict pull-up + ring dip, db seated shoulder press, 2x sit-up)
John G.: 4 rounds (45-lb. dbs; sub: 5x strict pull-up + static dip, db seated shoulder press, jump-stretch strict pull-up, blue, 2x squat)
Teal B.: 4 rounds + 5x pushup (25-lb. dbs; sub: 5x jump-stretch strict pull-up, blue + static dip, db seated shoulder press, jump-stretch strict pull-up, green, 2x squat)
Melissa S.: 4 rounds +… 9x sit-up (20-lb. dbs; sub: 5x strict pull-up + static dip, db seated shoulder press, jump-stretch strict pull-up, blue, 2x sit-up)
Keena S.: 3 rounds + 4x pushup (25-lb. dbs; sub: 5x strict pull-up [go to red band as needed] + static dip, db seated shoulder press, jump-stretch strict pull-up, red, 2x squat)
Emily N.: 3 rounds +… 5x squat (15-lb. dbs; sub: 5x strict bodyrow + pushup, db seated shoulder press, strict bodyrow, pushup, 2x squat)
Josh M.: 5 rounds +…6x pull-up (sub: 1/2x hspu, plate assisted sls)
Bill G.: 6 rounds + 6x pushup (sub: band-assisted muscle-up)
Matthew C.: 5 rounds +… 3x pull-up (sub: band-assisted muscle-up)
Terry M.: 5 rounds +… 1x pull-up (sub: banded muscle-up, 15″ handstand hold, plate-assisted sls)
John P.: 5 rounds + 2x pushup (sub: 5x strict pull-up + ring dip, prom hspu, 1 x 45-lb. plate, plate-assisted sls)
Julie G.: 3 rounds + 4x pushup (20-lb. dbs; sub: 5x jump-stretch strict pull-up, red + static dip, db seated shoulder press, jump-stretch strict pull-up, blue, 2x squat)
Shawn C.: 5 rounds + 1x pushup (40-lb. dbs; sub: 5x strict pull-up + ring dip, db seated shoulder press, 2x pushup, 2x squat)
Katie M.: 4 rounds +… 1x squat (sub: 5x strict pull-up + static dip, 1/2x prom hspu, 1 x 45-lb. plate, jump-stretch strict pull-up, blue, 2x squat)
Cristian D.: 4 rounds + 6x pushup (30-lb. dbs; sub: 5x strict pull-up + static dip, db shoulder press, 2x squat)
Set S.: 3 rounds (20-lb. dbs; sub: 5x jump-stretch strict pull-up, blue + pushup, db seated shoulder press, pushup jump-stretch strict pull-up, green, 2x squat)
Molly B.: 4 rounds +… 5x strict bodyrow (15-lb. dbs; sub: 5x strict bodyrow + pushup, db seated shoulder press, knee pushup, strict bodyrow, 2x squat)
David S.: 5 rounds + 8x pushup (sub: band-assisted muscle-up, plate-assisted sls)
David O.: 3 rounds +… 3x single-leg squat (35-lb. dbs; sub: banded muscle-up, 30″ handstand hold + 5x db seated shoulder press, plate-assisted sls)
Ted K.: 3 rounds +… 6x pull-up (30-lb. dbs; sub: 5x jump-stretch strict pull-up, blue + ring dip, db seated shoulder press, 2x squat)
Ralph B.: 5 rounds +… 2x pull-up (35-lb. dbs; sub: band-assisted muscle-up, db seated shoulder press, 2x squat)
Roselena R.: 3 rounds +… 6x pull-up (25-lb. dbs; sub: 5x strict pull-up + static dip, db seated shoulder press, jump-stretch strict pull-up, red, plate-assisted sls)
Adrian P.: 4 rounds (30-lb. dbs; sub: 5x strict pull-up + static dip, db seated shoulder press, strict pull-up, 2x squat)
Ivy F.: 4 rounds + 4x pushup (25-lb. dbs; sub: 5x jump-stretch strict pull-up, green + pushup, db seated shoulder press, strict bodyrow, 2x squat)
Dave R.: 7 rounds +… 3x pull-up
Andrew R.: 5 rounds +… 4x pull-up
Christine S.: 4 rounds + 1x pushup (sub: 1/2x hspu, assisted sls)
Joseph P.: 3 rounds + 8x pushup (35-lb. dbs; sub: 5x strict pull-up + ring dip, db seated shoulder press, 2x squat)
Graham G.: 4 rounds (25-lb. dbs; sub: 5x strict pull-up + static dip, db seated shoulder press, jump-stretch strict pull-up, blue, 2x squat)
John Gr.: 5 rounds + 5x pushup (25-lb. dbs; sub: 5x jump-stretch strict pull-up, green + pushup, db seated shoulder press, strict bodyrow, 2x squat)
Jim C.: 10 rounds +… 2x pull-up
Chris C.: 6 rounds +… 3x pull-up (sub: band-assisted muscle-up)
Mark L.: 6 rounds +… 2x pull-up
Erez Y.: 5 rounds +… 4x pull-up (sub: pushup)
Chris H.: 7 rounds + 2x pushup (sub: band-assisted muscle-up)
Steve M.: 6 rounds + 3x sit-up (35-lb. dbs; sub: 10x strict bodyrow + 1′ plank hold; weighted lunge, 2x strict sit-up, strict bodyrow)
Yoshi S.: 4 rounds + 4x pushup (30-lb. dbs; sub: 5x strict pull-up + static dip, db shoulder press, jump-stretch strict pull-up, red)
Buffy M.: 6 rounds +… 6x bodyrow (15-lb. dbs; sub: 10x strict bodyrow + 1′ plank hold; weighted lunge, 2x strict sit-up, strict bodyrow, 2x squat)
Ida N.: 5 rounds +… 1x pushup (15-lb. plate; sub: 5x strict bodyrow + knee pushup, seated db shoulder press, knee pushup, strict bodyrow, 2x squat)
Sean F.: 5 rounds +… 6x pull-up (sub: band-assisted muscle-up, prom hspu, 1 x 35-lb. plate)
Jason C.: 6 rounds +… 10x squat (sub: band-assisted muscle-up, prom hspu, 1 x 25-lb, plate, 2x squat)
Spencer S.: 4 rounds +… 6x pull-up (sub: 5x strict pull-up + ring dip, prom hspu, 1 x 45-lb. plate, plate-assisted sls)
Brett B.: 4 rounds (sub: 5x strict pull-up + ring dip, prom hspu, 1 x 45-lb. plate, plate-assisted sls)
Kit H.: 6 rounds + 8x pushup (sub: 5x strict pull-up + ring dip, no hspu, pushup, strict bodyrow, 2x squat)
Joana S.: 5 rounds + 5x pushup (15-lb. plate; sub: 5x strict bodyrow + knee pushup, plate seated shoulder press, 15x sit-up, strict bodyrow, knee pushup, 2x squat)
James W.: 5 rounds +… 3x strict bodyrow (25-lb. dbs; sub: 5x jump-stretch strict pull-up, blue + 5x static dip, db seated shoulder press, strict bodyrow, 2x squat)
Maya G.: 4 rounds + 8x pushup (15-lb. dbs; sub: 5x strict bodyrow + pushup, db seated shoulder press, strict bodyrow, knee pushup, 2x squat)
Candida M.: 5 rounds + 1x pushup (sub: 5x strict pull-up + static dip, 1/2x prom hspu, 1 x 45-lb. plate, jump-stretch strict pull-up, red, plate-assisted sls)
Katherine S.: 5 rounds +… 11x squat (15-lb. dbs; sub: 5x strict bodyrow + pushup, db seated shoulder press, strict bodyrow, knee pushup, 2x squat)
Kim H.: (15-lb. plate; sub: 5x strict bodyrow + 5x knee pushup, plate seated shoulder press, 10x sit-up; no part three)
Mark Co.: 5 rounds + 8x pushup (sub: band-assisted muscle-up, prom hspu, 1 x 35-lb. plate, plate-assisted sls)
Arvin G.: 4 rounds (25-lb. dbs; sub: 5x strict pull-up + static dip, db seated shoulder press, jump-stretch strict pull-up, red, 2x sit-up)
Shawn J.: 3 rounds +… 5x pull-up (25-lb. dbs; sub: 5x jump-stretch strict pull-up, red + 5x pushup, db seated shoulder press, jump-stretch strict pull-up, blue, 2x squat)
Mayra C.: 4 rounds (20-lb. dbs; sub: 5x jump-stretch strict pull-up, blue + 5x pushup, db seated shoulder press, jump-stretch strict pull-up, green, 2x squat)
Wayne C.: 6 rounds + 5x pushup (20-lb. dbs; sub: 5x strict bodyrow + 5x static dip, db seated shoulder press, strict bodyrow, 2x squat)
Ricky B.: 4 rounds (30-lb. dbs; sub: 5x jump-stretch strict pull-up, blue + 5x pushup, db seated shoulder press, jump-stretch strict pull-up, green, 2x squat)
Randy F.: 3 rounds +… 4x pull-up (30-lb. dbs; sub: 5x strict pull-up + ring dip, seated db shoulder press, 2x squat)
Krishnan S.: 3 rounds +… 1x pull-up (30-lb. dbs; sub: 5x strict pull-up + static dip, seated db shoulder press, 2x squat)