Fitness

6 min

– 600m run

– in remaining time AMRAP

• 10 alt DB snatch 
• 4 hanging knee raise

R3M

6 min

– 750/600m row

– in remaining time AMRAP

• 10 wallballs
• 6 box step overs (24/20”)

R3M

6 min

– 600m run

– in remaining time AMRAP

• 10 alt. goblet hold reverse lunges
• 8 push-ups

R3M

6 min

– 750/600m row

– in remaining time AMRAP

• 10 RKB swings
• 10 abmat sit-ups

R3M

6 min

– 600m run

– in remaining time AMRAP

• 20 single unders
• 5 up/downs

Performance

6 min

– 600m run

– in remaining time AMRAP

• 10 alt DB snatch (50/35)
• 5 toes to bar

R3M

6 min

– 750/600m row

– in remaining time AMRAP

• 10 wallballs (20/14)
• 5 box jump overs (24/20”)

R3M

6 min

– 600m run

– in remaining time AMRAP

• 10 alt. goblet hold reverse lunges (50/35)
• 10/8 push-ups (RX+ perform 5 HSPU)

R3M

6 min

– 750/600m row

– in remaining time AMRAP

• 10 RKB swings (53/35)
• 10 abmat sit-ups

R3M

6 min

– 600m run

– in remaining time AMRAP

• 20 double unders
• 5 burpees