Fitness

6 min

– 750/600m row

– in remaining time AMRAP

• 12 DB SA hang power clean (3-3-3-3)
• 6 strict pull-ups

R3M

6 min

– 600m run

– in remaining time AMRAP

• 12 medball squats
• 12 abmat sit-ups

R3M

6 min

– 750/600m row

– in remaining time AMRAP

• 9 wallballs
• 6 horizontal ring rows

R3M

6 min

– 600m run

– in remaining time AMRAP

• 6 double KB/DB deadlifts
• 6 dips

R3M

6 min

– 750/600m row

– in remaining time AMRAP

• 24 single unders
• 6 up/downs

Performance

6 min

– 750/600m row

– in remaining time AMRAP

• 12 DB SA hang power clean (3-3-3-3 @ 50/35)
• 6 pull-ups

R3M

6 min

– 600m run

– in remaining time AMRAP

• 12 sandbag squats
• 12 abmat sit-ups

R3M

6 min

– 750/600m row

– in remaining time AMRAP

• 12 wallballs
• 6 horizontal ring rows

R3M

6 min

– 600m run

– in remaining time AMRAP

• 6 double KB/DB deadlifts
• 6 ring dips

R3M

6 min

– 750/600m row

– in remaining time AMRAP

• 24 double unders
• 6 burpees