Fitness

30 min AMRAP

– 400m row

– 10 wallballs 

– 8 dDB hang power cleans

– 6 up/downs

– 400m run

– 10 alt DB snatch

– 18 single unders 

– 6 hanging knee raises

Performance

30 min AMRAP

– 500/400m row

– 12 wallballs (20/14)

– 9 hang power cleans (95/65, 75/55)

– 6 up/downs

– 400m run

– 12 alt DB snatch (50/35)

– 18 double unders 

– 6 toes to bar