A) 8 min AMRAP @ 80-90%

– 8 KB swings (53/35)

– 8 goblet hold reverse lunges

– 8 sit-ups

R4M

8 min AMRAP @ 80-90%

– 8 pull-ups

– 8 box jumps w/ step down (24/20”)

– 8 HR push-ups

R4M

8 min AMRAP @ 80-90%

– 8 alternating DB snatches (50/35)

– 8 wallballs (20/14)

– 8 burpees

 

B) 3 sets for quality:

– 10 BB hip thrusts

– 20 plate Russian twists

– 30 second plank (squeeze butts and guts)