A) 2 total sets of…

6 min AMRAP:

– 8 wallballs (20/14)

– 6 toes to bar

– 4 burpee box jump overs (24/20”)

R3M

6 min AMRAP:

– 8 alternating DB snatches

– 6 goblet hold reverse lunges

– 4 burpee pull-ups

R3M

 

*Scale burpee pull-ups down: 4 burpees + 4 ring rows

*Scale them up to 2x: 2 burpees + 1 muscle up

 

B) 3 sets for quality:

– 30 sec flutter kicks

– 20 sec/side side plank

– 10/side banded clam shells