Fitness

2 rounds (6 total sets)…

5 min AMRAP

– 400m run, then in remaining time:

• 8 alt. DB hang power clean (4/4)
• 4 up/downs

R2.5M

5 min AMRAP

– 500/400m row, then in remaining time:

• 8 wallballs 
• 16 single unders

R2.5M

5 min AMRAP

– 400m run, then in remaining time:

• 4 hanging knee raise
• 8 push-ups

R2.5M

*switch the runs and the rows the second time through

Performance

2 rounds (6 total sets)…

5 min AMRAP

– 400m run, then in remaining time:

• 8 alt. DB hang power clean (4/4 @ 50/35)
• 4 up/downs

R2.5M

5 min AMRAP

– 500/400m row, then in remaining time:

• 8 wallballs (20/14)
• 16 double unders

R2.5M

5 min AMRAP

– 400m run, then in remaining time:

• 4 toes to bar
• 8 push-ups

R2.5M

*switch the runs and the rows the second time through