“Triple Extension”
Perform each section for rounds/reps:
Amrap in 9mins:
3 Ring muscle-ups
6 x Sled track shuttle runs, (3pts contact)
9 Kettlebell swings
Rest 1min
Amrap in 6mins:
6 Ring push-ups
12 Kettlebell goblet squats
Rest 1min
Amrap in 3mins:
Max reps, wall walks
Men: 24kg KB
Women: 16kg KB
Rx’d+ = 32kg (24kg) KB
Masters 50yrs+/ Teens = Ring rows + ring dips/ 20kg (12kg) KB
Masters 60yrs+ = Ring rows + box dips/ 16kg (8kg) KB/ 1/4 WW
Post rounds, reps completed for each section and options to comments.
