as many repetitions as possible in 20 minutes:
1x power clean @ 225/155-lbs.
1x muscle-up
2x power clean
2x muscle-up
3x power clean
3x muscle-up
4x power clean
4x muscle-up
5x power clean
5x muscle-up…
This is a timed workout. If you complete the round of 5, go on to 6. If you complete 6, go on to 7, etc.
then, two rounds per leg; rest amply between rounds:
max single-leg squat
–Scores–
James C.: 12 rounds + 4x squat (155-lbs.; sub: front squat, from rack, strict bodyrow, plate-assisted sls practice)
Borja G.: 12 rounds + 15x hollow rock, 14r/13l (155-lbs.; sub: back squat, from rack, 2x hollow rock)
Derek B.: 10 rounds (135-lbs.; sub: back squat, strict pull-up, plate-assisted sls practice)
Jon H.: 7 rounds + 1x muscle-up, 20l/16r (115-lbs.; sub: 3x muscle-up/round)
Joe T.: 10 rounds + 3x clean, 10r/10l (105-lbs.; sub: strict ctb pull-up)
Teal B.: 7 rounds + 3x pull-up (105-lbs.; sub: jump-stretch strict pull-up, red, band-assisted sls practice)
Christine S.: 10 rounds (85-lbs.; sub: 3x banded strict muscle-up/round, band-assisted sls practive)
Keena S.: 9 rounds, 3l/1r, 1l/1r (85-lbs.; sub: jump-stretch strict pull-up, blue)
Sofia J.: 7 rounds + 4x power clean (75-lbs.; sub: jump-stretch strict pull-up, blue, band-assisted sls practice)
Judy G.: 6 rounds + 6x pull-up (20-lb. dbs.; sub: strict pull-up; 15′ amrap)
Matt H.: 10 rounds + 7x power clean (95-lbs.; sub: 1x strict ctb pull-up, plate-assisted sls practice)
Matthew W.: 9 rounds, 15r (155-lbs.)
Matthew C.: 10 rounds + 4x power clean (145-lbs.; sub: strict bodyrow, plate-assisted sls)
David O.: 13 rounds + 1x muscle-up (95-lbs.; sub: 1x muscle-up/round, plate-assisted sls practice)
Julie G.: 6 rounds + 7x power clean (65-lbs.; sub: 3x strict pull-up/round, band-assisted sls practice)
Yoshi S.: 7 rounds + 2x power clean, 18r/14l, 17r/8l(125-lbs.; sub: 3x banded muscle-up/round)
Stephen K.: 9 rounds + 6x power clean, 5r/6l, 6r/9l (105-lbs.; sub: 2x muscle-up/round)
Alex M.: 7 rounds + 4x muscle-up (155-lbs.; sub: plate-assisted sls)
Josh M.: 7 rounds + 4x muscle-up (135-lbs.; sub: plate-assisted sls)
Neil A.: 7 rounds + 2x muscle-up (155-lbs.; sub: 3x muscle-up/round, plate-assisted sls)
Cristian D.: 8 rounds + 2x power clean (105-lbs.; sub: strict pull-up, band-assisted sls practice)
Will L.: 9 rounds + 10x power clean (115-lbs.; sub: strict ctb pull-up, band-assisted sls practice)
Alissa G.: 5 rounds + 3x jumping muscle-up, 40r/40l (110-lbs.; sub: jumping muscle-up)
Whitney M.: 9 rounds (85-lbs.; sub: strict sit-up, sls to mb practice)
Adrian P.: 8 rounds + 2x muscle-up (115-lbs.; sub: 3x banded muscle-up/round, plate-assisted sls)
Ralph B.: 11 rounds + 2x power clean (115-lbs.; sub: 3x banded muscle-up/round, plate-assisted)
Roselena R.: 11 rounds (95-lbs.; sub: jump-stretch strict pull-up, red)
Drew P.: 10 rounds + 7x sit-up, 6r/10l, 8r/5l (25-lb.plate; sub: box jump, 2x weighted sit-up)
Jaime A.: 8 rounds + 4x power clean (105-lbs; sub: 3x banded muscle-up/round, plate-assisted sls)
Melody F.: 6 rounds + 3x muscle-up, 34l/10r, 10l/8r
Dave R.: 8 rounds + 1x power clean, 43l/35r (185-lbs.)
Brian T.: 7 rounds (95-lbs.; sub: jump-stretch strict pull-up, red, plate-assisted sls)
Lisa C.: 8 rounds (75-lbs.; sub: jump-stretch strict pull-up, blue, prom sls to box)
Christy P.: 9 rounds + 5x power clean, 27r/11l, 17r/15l
Chris H.: 8 rounds + 2x power clean, 21r/16l, 17r/12l (185-lbs.)
Michael F.: 8 rounds +… 2x muscle-up, 18r/5l (185-lbs.)
Chris C.: 8 rounds +… 1x muscle-up, 46r/8l (175-lbs.)
David S.: 7 rounds + 2x power clean, 11r/5l, 8r/4l (145-lbs.)
May B.: 6 rounds + 1x pull-up (115-lbs.; sub: strict pull-up; 40x incline bridge)
Steve M.: 7 rounds +… 4x muscle-up, 37r/11l (145-lbs.; sub: banded muscle-up)
Graham G.: 8 rounds + 6x power clean (115-lbs.; sub: pull-up, prom sls to box)
Rebekka E.: 8 rounds + 4x power clean, 7l/4r, 5l/2r (125-lbs.; sub: 1x muscle-up/round)
Mayra C.: 8 rounds +… 3x pull-up (95-lbs.; sub: jump-stretch strict pull-up, blue, prom sls to box)
Joanna T.: 8 rounds + 2x power clean (85-lbs.; sub: jump-stretch strict pull-up, blue, prom sls to box)
James H.: 8 rounds + 4x power clean (145-lbs.; sub: plate-assisted sls)
Brett B.: 7 rounds + 8x power clean, 11r/6l, 5r/4l (125-lbs.; sub: jumping muscle-up)
Sean F.: 8 rounds + 7x muscle-up, 5r/6l, 4r/5l (135-lbs.)
Marcel S.: 8 rounds (155-lbs.; sub: 2x muscle-up/round, plate-assisted sls)
Candida M.: 7 rounds + 1x power clean, 20r/10l, 15r/10l (65-lbs.; sub: jump-stretch strict pull-up, orange, prom sls to box)
Cole M.: 7 rounds +… 4x muscle up (175-lbs., plate-assisted sls)
Seth R.: 10 rounds + 5x power clean (135-lbs.; sub: 1x muscle-up/round)
Katie K.: 9 rounds (85-lbs.; sub: jump-stretch strict pull-up, blue, prom sls to box)
Abby B.: 7 rounds + 1x power clean (75-lbs.; sub: jump-stretch strict pull-up, prom sls to box)
Eric M.: 9 rounds + 10x power clean (175-lbs.; sub: 1x muscle-up/round, banded sls)
Bill G.: 7 rounds + 3x banded muscle-up, 17r/14, 14r/12l (185-lbs.; sub: banded muscle-up)
Randy F.: 6 rounds + 2x banded muscle-up (125-lbs.; sub: banded muscle-up, plate-assisted sls)
Mark Co.: 9 rounds (155-lbs.; sub: 1x muscle-up/round, plate-assisted sls)
Ricky B.: 8 rounds (105-lbs.; sub: strict pull-up)
Joana S.: 7 rounds + 1x power clean (70-lbs.; sub: jump-stretch strict pull-up, green, prom sls to box)
CJ D.: 9 rounds + 10x power clean (125-lbs.; sub: pull-up, plate-assisted sls)
Jen M.: 6 rounds + 3x power clean (85-lbs; sub: jump-stretch strict pull-up, blue, prom sls to box)
Dave K.: 7 rounds, 5r/1l, 3r/1l (165-lbs.)
Wayne C.: 7 rounds +… 3x pull-up (115-lbs.; sub: strict pull-up, band-assisted sls)
I recorded my pistol scores wrong on the sheet. It was 27 on left, 11 R, 17 L, 15 R. Left side felt stronger, no mobility limitations. Right side was wobbly at knee and ankle.