Fitness

Complete in order or 1-2-3-2-1…

1) 6 min AMRAP:

– 400m run then in remaining time…

• 3 DB up/down devil press
• 3-6 strict pull-ups

R3M

2) 6 min AMRAP:

– 500/400m row then in remaining time…

• 6 DB walking/reverse lunges
• 6 ring rows

R3M

3) 6 min AMRAP:

– 24 single unders

– 9 wallballs

– 6 lemon squeezes

R3M

Performance

Complete in order or 1-2-3-2-1…

1) 6 min AMRAP:

– 400m run then in remaining time…

• 3 DB devil press (35/25s)
• 6 pull-ups

R3M

2) 6 min AMRAP:

– 500/400m row then in remaining time…

• 6 DB walking/reverse lunges (35/26s)
• 6 ring rows

R3M

3) 6 min AMRAP:

– 24 double unders

– 12 wallballs (20/14)

– 6 lemon squeezes

R3M