Fitness

Complete in order or 1-2-3-2-1…

1) 6 min AMRAP:

– 600m run then in remaining time…

• 3 hanging knee raise
• 6 DB hang power clean + push press (3/side)

R3M

2) 6 min AMRAP:

– 750/600m row then in remaining time…

• 6 box step-ups
• 6 box dips

R3M

3) 6 min AMRAP:

– 12 walking lunges

– 9 abmat sit-ups

– 6 up/downs

R3M

Performance

Complete in order or 1-2-3-2-1…

1) 6 min AMRAP:

– 600m run then in remaining time…

• 3 toes to bar
• 6 DB hang power clean + push press (3/side @ 50/35)

R3M

2) 6 min AMRAP:

– 750/600m row then in remaining time…

• 3 box jump overs (24/20”) 
• 6 ring dips

R3M

3) 6 min AMRAP:

– 12 walking lunges

– 9 abmat sit-ups

– 6 up/downs

R3M