Fitness

2 sets total:

8 min AMRAP

– 200m row

– 10 double KB deadlifts 

– 8 push-ups

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R4M

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8 min AMRAP

– 200m run

– 6 strict pull-ups 

– 4 up/down + box step  over (20/16”)

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R4M

Performance

2 sets total:

8 min AMRAP

– 250/200m row

– 12 double KB deadlifts (53/35s)

– 12/9 push-ups

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R4M

+

8 min AMRAP

– 200m run

– 6 pull-ups 

– 6 up/down + box jump over (20/16”)

+

R4M