Fitness

5 min AMRAP:

– 6 DB SA hang power clean + jerk (5/side)

– 6 hanging knee raise

R2.5M

5 min AMRAP:

– row 800/600m 

– AMRAP burpees

R2.5M

5 min AMRAP:

– 30 single unders (sub 30 lateral line hops or 20 jumping jacks)

– 6 sandbag/goblet squats

R2.5M

5 min AMRAP:

– row 1000/800m 

– AMRAP wallballs in remaining time

R2.5M

5 min AMRAP

– 6 box step-ups

– 6 KB swings

 

Performance 

5 min AMRAP:

– 6 DB SA hang power clean + jerk (3/side @ 50/35ish)

– 6 toes to bar

R2.5M

5 min AMRAP:

– row 1000/800m 

– AMRAP burpees over erg in remaining time

R2.5M

5 min AMRAP:

– 30 double unders

– 6 sandbag front squats

R2.5M

5 min AMRAP:

– row 1000/800m 

– AMRAP wallballs in remaining time (20/14)

R2.5M

5 min AMRAP

– 6 box jump overs (24/20”) – step down

– 6 KB swings (53/35)