For strength, this is an alternating EMOM for 10 minutes of strict pull-ups and turkish get-ups. You may scale the pull-ups using bands, but they should still be strict form. Choose a heavy, but doable weight for the turkish get-ups prior to starting and stick with that weight throughout. Don’t rush through those, you have plenty of time.
The AMRAP is an ascending ladder – KB swings are heavy (70/53) – we would rather you go heavy and russian swing than stick with the same weight you always use. KB and toes-to-bar ascend by 1 rep each round while double unders ascend by 5 reps each round. Score will be round + reps (e.g. 9 + 20)


Alternating EMOM for 10 minutes:
10 strict pull-ups
2 Turkish get-ups (1L/1R)


AMRAP in 15 minutes:
1 KB swing, 70/53#
1 toes-to-bar
5 double unders
2 KB swings
2 toes-to-bar
10 double unders
3 KB swings
3 toes-to-bar
15 double unders

Previous PostNext Post