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)