FOR TIME
3 Rounds:
dumbbell weight:
time cap: 7 min
The workout includes very high-skill gymnastics with bar and ring muscle-ups plus toes-to-bar under a short 7-minute cap, while the dual dumbbell hang snatch load is only moderate.
How we determine the levelWorkouts from XENOM the Decathlon of Fitness
Establish a 1-rep-max snatch in 9 minutes with 4 attempts, taking 1 attempt every 90 seconds.
8 min AMRAP of wall walks and rope climbs, adding 2 wall walks and 1 rope climb each round.
1 min AMRAP of max-calorie Echo bike.
