Fitness

2 rounds total (4 x 8 min)

8 min AMRAP

– 200m row

– 9 push-ups

– 6 box step-ups 

R4M

8 min AMRAP

– 200m run

– 12 RKB swings

– 6 lemon squeezes or abmat sit-ups

R4M

Performance

2 rounds total (4 x 8 min)

8 min AMRAP

– 250/200m row

– 12/9 push-ups

– 4 box jump overs (24/20”)

R4M

8 min AMRAP

– 200m run

– 12 RKB swings

– 6 lemon squeezes

R4M