A. Turkish Get-up: Work up to a heavy single. B. AMRAP in 10 minutes of: Run 200m Max reps Pull (muscle-up, pull-up, ring row etc.). immediately followed by – AMRAP in 10 minute of: Run 200m Max reps Push (HSPU, dip, push-up etc.) *Choose a pull and a push that is appropriate to the your goals and the goal of the workout (ie. max reps). *There is no rest between these two workouts, simply change over from pull to push at the 10 min. mark.