Muscle Up Progression

21-15-9

Handstand Push Ups

Kettlebell Swings 20kg/24kg

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RichardMeurkSwedishArmedForcesAFG_th.jpg

Swedish Armed Forces, Afghanistan

Seven rounds for time of:

3 Front Squat, 80kgs
7 L-pull-ups

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Bull

Two rounds for time of:

200 Double-unders
50 reps of 60kg Overhead Squat
50 Pull-ups
Run 1.6km

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“DT”

Five rounds for time of:
70kg (50kg) Deadlift, 12 reps
70kg (50kg) Hang power clean, 9 reps
70kg (50kg) Push jerk, 6 reps

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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

“Angie “

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

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“Nancy”

5 Rounds for time

400m Run

15 Overhead squats 42.5kg / 30kg

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20 Minute AMRAP

Deadlift 60kg / 40kg

200m Run

15 Push-ups

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“Annie ”

50, 40, 30, 20, 10

Double Unders

Sit-ups

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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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