6 min AMRAP @ 80-90%

– 200/150m row or 500/400m AB

– 8 Russian KB swings (70/44)

– 8 front loaded sandbag squats

R3M

6 min AMRAP @ 80-90%

– 200m run

– 8 DB push press (35/25ish)

– 20 double unders

R3M

6 min AMRAP @ 80-90%

– 200/150m row or 500/400m AB

– 8 toes to bar

– 8 box jumps w/ step down

R3M

6 min AMRAP @ 80-90%

– 200m run

– 8 double KB deadlifts (70/44)

– 8 ring rows

 

*Pace all 4 AMRAPs the same.