AMRAP 20:

• 5 L pull-ups Scale: strict Pull-Ups or Ring Rows
  
• 10 dumbbell bench presses 50/35 (Scale to weight that permits unbroken reps)
• 150-meter run
  

Scaling: The L pull-ups will present the biggest challenge. Aim to complete the L pull-ups in 2 sets or fewer, keep the dumbbell bench presses unbroken, and run as smooth as possible to manage fatigue before returning to the pull-up bar. Modify the L pull-up to tucked pull-ups or kipping pull-ups if needed. Who's getting 10+ rounds?

Scaling: Today, we have two sprint-style chippers with rest in between. For the first chipper, the load of the barbell should feel light to moderate, allowing you to do touch-and-go reps. On the second chipper, the load should be considerably heavier with most athletes doing singles on the barbell. Don’t be surprised if the pull-ups and bar muscle-ups feel more challenging coming off the squat cleans. Modify the pull-ups to jumping or assisted pull-ups, and the bar muscle-ups to jumping bar muscle-ups or pull-ups. We want to ride the line of keeping the foot on the gas, but not blowing up on the gymnastics movements. Trust yourself and let’s see what you’ve got!

3 rounds for time:
400-meter farmers carry
35 GHD sit-ups

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Scaling: Today’s workout is a midline march and a bit of a grind. The goal is to hang on to the dumbbells for as long as possible on the farmers carries and complete each round of the GHD sit-ups in 3 sets or less. If you can jog with the weights, do it. Each farmers carry should take no more than 5 minutes to complete. Expect the sit-ups to make the carries a bit more challenging. Focus on standing up taller on the carries to help open up your lungs so you can breathe more efficiently. Less-experienced athletes should reduce the load of the dumbbells, the distance of the farmers carry, and the difficulty of the sit-up. Work hard and have fun today!