Fitness

2 min of work / 1 min of rest x 3 sets:

Station 1

– 16/12 cal row

– AMRAP wallballs in remaining time

R60S

+

Station 2

– 200m run

– AMRAP alternating SA DB devil press in remaining time

R60S

+  

Station 3

– 20/16 cal row

– AMRAP medball box step overs (20”) in remaining time

R60S

+

Station 4

– 200m run

– AMRAP 3 burpees + 3 strict pull-ups in remaining time

R60S

+

Station 5

Rest 3 min

*Goal is to reach same number of reps every set

Performance

2 min of work / 1 min of rest x 3 sets:

Station 1

– 20/16 cal row

– AMRAP wallballs (20/14) in remaining time

R60S

+

Station 2

– 200m run

– AMRAP alternating SA DB devil press (35/20) in remaining time

R60S

+  

Station 3

– 20/16 cal row

– AMRAP medball box step overs (20”) in remaining time

R60S

+

Station 4

– 200m run

– AMRAP burpee pull-ups in remaining time

R60S

+

Station 5

Rest 3 min

*Goal is to reach same number of reps every set