For strength, find two heavy sets of five push presses, then two heavy sets of three reps. Record your three rep weight (it may be a max or just go for a heavy three).
The AMRAP is an escalating ladder for thrusters, but the muscle-ups remain constant. Scale muscle-ups to 4 pull-ups and 4 dips (pull-ups may be done on rings or bar and dips may be done on rings, boxes, or parallettes).


Push Press
5, 5, 3, 3


AMRAP in 9 minutes:
1 thruster, 95/65#
2 muscle-ups
2 thrusters
2 muscle-ups
3 thrusters
2 muscle-ups
4, 2…5, 2…6,2….etc.

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