A) AMRAP in 5 min:

– 400m run

– 30 RKB swings (70/53)

– muscle ups OR  burpee pull-ups in remaining time

*R3M

AMRAP in 5 min:

– 10 wallballs (20/14)

– 10 perfect push-ups

*R3M

AMRAP in 5 min:

– 400m run

– 50 double unders

– alternating DB snatches (50/35) in remaining time

*R3M

AMRAP in 5 min:

– row for calories

 

B) 3 sets for efficiency:

– 10 kneeling pallof presses / side

– 15 reverse snow angels

– 30-45 sec side plank / side