Complete as many rounds as possible in 12 mins of:

20 Toes-to-bars

40 Thrusters, 45/35 lbs

100 Double Unders

What do the numbers in the workout mean:
12 – An average of 12 people are freed each week
20 – Over 20 countries where Atlas Free is actively fighting to stop human trafficking
40 – Estimated over 40 million people currently enslaved around the world
100 – 100% of net proceeds from Mayhem For Freedom go to Atlas Free

Every 1 min for 12 mins, alternating between:

10 Box Dips Ring

Plank Hold, 20 secs

Hollow Hold, 30 secs

High Plank Hold, 40 secs

Ring Muscle Ups: Week 2 – Day 2

On a 12-minute clock, rotate through the 4 stations below. Athletes can start at any station and should rotate to the next one at the minute.

Station 1: Accumulate 10 Box Dips (tricep dips between two boxes)
*Beginner: Use heel to assist in Box Dips

Station 2: Accumulate 20 Second Ring Plank Hold
*Intermediate can use band between rings
*Beginner will complete 20 second support at the top of Ring Pushup. Walk rings forward for more scaling

Station 3: Accumulate 30 seconds of a Hollow Hold on Floor

Station 4: Accumulate 40 second High Plank Hold