Fitness

2 times through…

8 min AMRAP

– 200m row

– 8 plate ground to overhead 

– 8 plate hold weighted walking lunges

R4M

8 min AMRAP

– 200m run

– 4 DB up/down devil cleans 

– 8 hanging knee raise /abmat sit-ups

R4M

Performance

2 times through…

8 min AMRAP

– 250/200m row

– 8 plate ground to overhead (45/35, 35/25)

– 8 OH plate weighted walking lunges

R4M

8 min AMRAP

– 200m run

– 4 DB devil cleans (35/25s)

– 8 toes to bar

R4M