Muscle Up Progression
21-15-9
Handstand Push Ups
Kettlebell Swings 20kg/24kg
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Swedish Armed Forces, Afghanistan
Seven rounds for time of:
3 Front Squat, 80kgs
7 L-pull-ups
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Split Jerk
1-1-1-1-1-1-1 reps
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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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