Fitness

30 min tester

15 min AMRAP:

– 200m row

– 12 SA DB hang power cleans + push press (6/side)

– 6 box step-ups

– 24 single unders

+ Right into…

15 min AMRAP:

– 200m run or 500/400m bike

– 9 wallballs

– 6 hanging knee raises

– 24 single unders

*Bigger classes should pair up and use same equipment while starting on different AMRAPs

Performance

30 min tester

15 min AMRAP:

– 250/200m row

– 12 SA DB hang power snatch (6/side @ 50/35)

– 6 box jump overs (24/20”)

– 24 double unders

+ Right into…

15 min AMRAP:

– 200m run or 500/400m bike

– 12 wallballs (20/14)

– 6 toes to bar

– 24 double unders

*Bigger classes should pair up and use same equipment while starting on different AMRAPs