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 burpee box step-ups

R60S

+  

Station 3

– 20/16 cal row

– AMRAP single unders (sub lateral hops)

R60S

+

Station 4

– 200m run

– AMRAP DB up/down devil clean + R/L lunges + push press complex

R60S

+

Station 5

Rest 3 min

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 burpee box jump overs (24/20”)

R60S

+  

Station 3

– 20/16 cal row

– AMRAP double unders

R60S

+

Station 4

– 200m run

– AMRAP DB devil clean + R/L lunges + push press complex

R60S

+

Station 5

Rest 3 min

*Goal is to reach same number of reps every set