Thursday 7.15.21

“If you are not willing to learn, no one can help you. If you are determined to learn, no one can stop you.” – Zig Ziglar



200m jog/250m row

5 Scap Retractions/Kip Swings

3 Pull-ups/Ring Rows


*This can be done alone or alternating rounds with a partner. Pick the right option for you today.


  • AMRAP in 20 minutes
  • 400 meter Run
  • Max Pull-Ups

Perform a 400 meter run, then complete as many Pull-Ups as possible in a single set (unbroken, meaning a drop from the pull-up bar, touching the ground, or otherwise resting in any position other than a hang counts as a break and the end of the set). Continue immediately to another Run and another max set of Pull-Ups. Repeat until the 20-minutes is up. Score is the total number of Pull-Ups completed before the 20-minute clock stops.



50 D Ball Cleans over the Shoulder

50 Renegade Rows

50 Russian Twists