Fitness

E3M x 3-4 total rounds:

Station 1

2 min AMRAP

– 5 RKB swings

– 4 KB goblet squats

– 3 dips

R1M

Station 2

– 400m row

Station 3

2 min AMRAP

– 3 strict pull-ups or ring rows

– 4 box step-ups

– 5 lemon squeezes or abmat sit-ups

R1M

Station 4 

– 400m run

*4 stations = 1 round

Performance

E3M x 3-4 total rounds:

Station 1

2 min AMRAP

– 5 RKB swings (53/35)

– 4 KB goblet squats

– 3 ring dips

R1M

Station 2

– 500/400m row

Station 3

2 min AMRAP

– 3 pull-ups

– 4 box jumps + step downs (24/20”)

– 5 lemon squeezes

R1M

Station 4 

– 400m run

*4 stations = 1 round