Fitness

2 sets:

6 min AMRAP

– row 800m 

– In remaining time

• 8 DB push press
• 8 box step-ups

R3M

6 min AMRAP

– run 800m 

– In remaining time

• 8 RKB swings
• 8 KB goblet hold reverse lunges

R3M

+

1 final 6 min AMRAP:

– 8 wallballs

– 4 hanging knee raise

– 4 up/downs

Performance

2 sets:

6 min AMRAP

– row 1000/800m 

– In remaining time

• 8 DB shoulder to overhead (35/25s)
• 8 box jump overs (24/20”)

R3M

6 min AMRAP

– run 800m 

– In remaining time

• 8 RKB swings (53/35)
• 8 KB goblet hold reverse lunges

R3M

+

1 final 6 min AMRAP:

– 8 wallballs (20/14)

– 4 toes to bar

– 4 burpees