A) AMRAP in 6 min:

– 800m run

– in remaining time: 5 toes to bar + 5 push-ups

*R2M

AMRAP in 6 min:

– 10 wallballs (20/14)

– 10 KB swings (70/53)

*R2M

AMRAP in 6 min:

– 800m run

–  in remaining time: burpee box jump overs (24/20)”

*R2M

AMRAP in 6 min:

– 10 alternating DB snatches (50/35)

– 40 double unders

 

B) 3 sets for efficiency:

– 10 standing pallof presses / side (green band)

– 15 reverse flys (5lb/hand)

– 30 sec L-sit accumulation