AMRAPElite~11 min

Community Cup Workout 2 - Pro

2 rounds of:

15 toes-to-bars

15 overhead squats (115/75 lb)

max-calorie Row

Then:

2 rounds of:

15-calorie row

15 overhead squats (115/75 lb)

Bar Muscle-Up for max reps

Complete as many reps as possible following the interval pattern.

Equipment

BarbellPull-Up BarRingsRowing Machine

Stimulus: Multi-interval AMRAP testing upper body pulling, overhead strength, and rowing power. Pace toes-to-bars and OHS to maximize calorie output in round 1-2, then manage fatigue to hit max bar muscle-ups in rounds 3-4. Elite competition standard.
Score Type: Total Reps
Rep Scheme: Fixed