Fitness

6 min AMRAP

– 500/400m row, then in remaining time:

• 3 double DB hang power cleans 
• 5 push-ups
• 7 air squats

R3M

6 min AMRAP

– 400m run, then in remaining time:

• 3 DB push press
• 5 box step ups
• 7 ring rows

R3M

6 min AMRAP

• 3 DB up/down devil press 
• 5 lemon squeezes
• 7 RKB swings

R3M

6 min AMRAP

– Repeat second AMRAP

R3M

6 min AMRAP

– Repeat first AMRAP

Performance

6 min AMRAP

– 500/400m row, then in remaining time:

• 3 hang power cleans (115/75, 95/65)
• 5 push-ups
• 7 air squats

R3M

6 min AMRAP

– 400m run, then in remaining time:

• 3 shoulder to overhead
• 5 box jump overs (24/20”)
• 7 ring rows

R3M

6 min AMRAP

• 3 DB devil press (35/25s)
• 5 lemon squeezes
• 7 RKB swings (53/35) 

R3M

6 min AMRAP

– Repeat second AMRAP

R3M

6 min AMRAP

– Repeat first AMRAP