Fitness

30 min AMRAP

– 400m run

– 7 DB thrusters

– 5 strict pull-ups

– 3 up/down to box step-ups

– 400m row

– 14 single unders

– 10 RKB swings

– 6 lemon squeezes

Performance

30 min AMRAP

– 400m run

– 9 DB thrusters (35/25s)

– 6 pull-ups

– 3 up/down to box jumps (20/16”)

– 500/400m row

– 18 double unders

– 12 RKB swings (53/35)

– 6 lemon squeezes