Fitness
2 sets total:
8 min AMRAP
– 250/200m row
– 10 RKB swings
– 6 up/downs
+
R4M
+
8 min AMRAP
– 200m run
– 10 air squats
– 6 hanging knee raises
+
R4M
Performance
2 sets total:
8 min AMRAP
– 250/200m row
– 6 hang power cleans (115/75, 95/65)
– 6 burpees over barbell
+
R4M
+
8 min AMRAP
– 200m run
– 12 air squats
– 6 toes to bar
+
R4M