Fitness 

30 min AMRAP switching each movement with a partner:

– 12 DB or BB thrusters

– 250/200m row

– 9 strict pull-ups or ring rows

– 200m run

– 6 burpees

 

Performance

30 min AMRAP switching each movement with a partner:

– 15 thrusters (95/65, 75/55, 65/45)

– 250/200m row

– 12 pull-ups

– 200m run

– 9 burpees over the barbell