AMRAP

Pistols & HSPU AMRAP

AMRAP in 20 minutes of: 25 handstand pushups 50 pistols 75 pullups

AMRAP in 20 minutes of: 10 L-pullups 20 squats

AMRAP in 20 min of: • 10 false-grip ring pull-ups (rings to chest) • 10 ring dips

AMRAP in 20 min of: • 10 pull-ups • 10 ring dips • 10 walking lunges

Repeat for 15 minutes: 20 s pullups 20 s sit-ups 20 s squats

100 L-pullups 100 squats 40 pullups 80 squats 32 pullups 60 squats …down to 8 pullups

AMRAP in 20 minutes of: 25 pullups 50 pushups 75 squats

2 rounds: Max pushups 2:00 Max situps 2:00 Max flutterkicks 2:00 Max squats 2:00

As many rounds as possible in 20 minutes of: 15 pullups 30 pushups 45 squats

As many rounds as possible in 20 minutes of: 5 pullups 10 pushups 15 squats

1 pullup the first minute, 2 the second, 3 the third, etc. Continue until failure. Use as many sets per minute as needed.

Accumulate 5:00 total L-hold (bar, rings, or floor). Pause timer when dropping out of position.