“Lead Foot”


AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

rest 4 minutes 
AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

rest 4 minutes 
AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

Extra Work
Alternating On the Minute x 10 (5 Rounds):
Even Minutes: 1 Bar Muscle-ups, 2 Toes to Bar, 1 Bar Muscle-up, 2 Toes to Bar, 1 Bar Muscle-up
Odd Minutes: 6 Dumbbell Power Snatches (70/50)

*Programming modified from Ben Bergeron's CompTrain