Fitness

10 min AMRAP

– 200m row

– 8 double KB deadlifts

– 6 hanging knee raises

+

R5M

+

10 min AMRAP

– 200m run

– 10 goblet hold/prisoner reverse lunges

– 7 bench/box/ring dips

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R5M

+

10 min AMRAP

– 40 double unders

– 12 SA DB hang power cleans (3/3/3/3)

– 8 up/downs

Performance

10 min AMRAP

– 250/200m row

– 10 double KB deadlifts (53/35)

– 6 toes to bar

+

R5M

+

10 min AMRAP

– 200m run

– 10 goblet hold reverse lunges

– 7 ring dips

+

R5M

+

10 min AMRAP

– 40 double unders

– 12 SA DB hang power cleans (3/3/3/3 @ 50/35)

– 8 up/downs