Fitness

2 sets total…

3 min clock

– 300 run, in remaining time…

• 6 RKB swings
• 6 reverse prisoner lunges

R90S

3 min AMRAP

– 3 strict pull-ups

– 6 push-ups

– 9 air squats

R90S

3 min clock

– 300m row, in remaining time…

• 6 wallballs 
• 3 up/downs

R90S

3 min AMRAP

– 3 strict pull-ups

– 6 push-ups

– 9 air squats

R90S

3 min clock

– 300 run, in remaining time…

• 3 lemon squeezes
• 12 single unders

R90S

*Switch runs and rows the second time through

Performance

2 sets total…

3 min clock

– 300 run, in remaining time…

• 6 RKB swings (53/35)
• 6 reverse prisoner lunges

R90S

3 min AMRAP

– 3 pull-ups

– 6 push-ups

– 9 air squats

R90S

3 min clock

– 375/300m row, in remaining time…

• 9 wallballs (20/14)
• 3 up/downs

R90S

3 min AMRAP

– 3 pull-ups

– 6 push-ups

– 9 air squats

R90S

3 min clock

– 300 run, in remaining time…

• 3 lemon squeezes
• 12 double unders

R90S

*Switch runs and rows the second time through