Fitness

30 min AMRAP

– 200m row

– 10 alternating DB snatches

– 200m run

– 10 DB goblet squats

– 200m row

– 10 SA push press (5/5)

– 200m run

– 10 alternating box step-ups (knee height)

Performance

30 min AMRAP

– 250/200m row

– 12 alternating DB snatches (50/35)

– 200m run

– 12 DB goblet squats

– 250/200m row

– 12 SA push press (3/3/3/3 or 6/6)

– 200m run

– 12 alternating box step-ups (knee height)