Metcon (AMRAP – Rounds and Reps)

AMRAP 20 with a partner:

8 DB step-ups (15/22.5 kg)(20 in)

8 DB squat cleans

– One partner completes a round, while the other rests; switch.

– Use two DBs for both movements.

15+ rounds.

Lower-body and lower-back fatigue from step-up and squat redundancy.

Light loading and low box that allows for faster-than-usual paces.

One partner works while the other rests.

Metcon (No Measure)


Wall walks (:05 hold at the top of the walk)

– Complete for reps and quality.

– Take as many steps toward the wall as possible based on your capacity.

– If you are new or inexperienced with the wall walk, treat this as an EMOM.


1) 230708

2) Pull Lunge

3) Accessory I

Metcon (No Measure)


EMOM 15:

Minute 1 | 6 muscle-ups

Minute 2 | 2 rope Climb (15 in)

Minute 3 | 12 reverse lunges (105/155 lb)

– Barbell in the back rack position.
Stimulus & Goals

Pulling under fatigue.

Increase gymnastics pulling stamina.

Muscle-ups in 2 sets or less. Unbroken reverse lunges.


Expect pulling to be challenging in this session. This is by design in an attempt to work on building stamina.

Focus on pressing the rings to the hips during the muscle-up pull to reduce the amount of pulling needed to complete the rep. Focus on using your legs to climb the rope.

During the reverse lunges, try to relax your grip on the barbell and move your hands out wider on the bar. This will reduce fatigue in your upper body.

Metcon (No Measure)


3:00 L-sit hold
In Accessory – I, perform the L-sit using a pair of parallettes, hanging from a pull-up bar, or get creative in finding a way to get yourself off the ground. Try and use the same technique throughout the entire 3:00 of work. This technique should allow you to hold the L-sit for at least :10 and no longer than :40. You can rest as needed, but pick up where you left off until you accumulate 3:00 of work.