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  • Kat

Friday 12.07.24

A. 15 minutes to establish a Heavy 1, 3 and 5 Weighted Pull Up:

If you don't have 5 unbroken strict pull ups:

1st 5 mins: Tough Chin over Bar Hold

2nd 5 mins: 1 Slow as possible Pull Up slow lower

3rd 5 mins: 7 Unbroken Strict Banded

B. On the 3 min x 5 rounds:

300m Run

1 Power Clean

*1 attempt per round. Score is total weight lifted.


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Competitors Class:

A. tttTD244

10 Minute AMRAP:

2 Rounds:

8 DB Hang Squat Clean Thrusters (22.5/15kg)

8 Ring Muscle-up

2 Rounds:

8 Devil Presses (22.5/5kg)

16 Pistol Squats (8 on right/8 on left)

*Can use your other foot to rebalance at the top of each rep

B. Muscle Up Assisstance work:

In 10 minutes:

10-15 Strict Muscle Ups

*Use bands if you have rings dips. If you don't do 5 rounds of 3 strict transition + 3 bar dips.

- directly into -

10 min AMRAP (for quality)

3 Tucked Ice Cream Makers (ideally on rings)

3 Negative Body Levers (half or full tucked)


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's programming, contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track.

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