A) AMRAP in 4 min:

– 400m run

– strict HSPUs in remaining time

*R4M

AMRAP in 4 min:

– 10 box jumps (24″/20″)

– 10 pull-ups

*R4M

AMRAP in 4 min:

– 5 burpees over the barbell

– 5 thrusters (95/65)

*R4M

AMRAP in 4 min:

– 30 double-unders

– 10 toes to bar

 

B) 3 sets for efficiency:

– 10 kneeling pallof presses / side

– 15 reverse snow angels

– 30-45 sec side plank / side