Fitness

2 sets total…

3 min clock

– 300 run, in remaining time…

• 6 alt. DB snatch
• 6 box step-ups 

R90S

3 min AMRAP

– 3 hanging knee raises

– 6 air squats

– 9 RKB swings 

R90S

3 min clock

– 300m row, in remaining time…

• 6 ring / inverted BB rows
• 6 push-ups

R90S

3 min AMRAP

– 3 toes to bar

– 6 air squats

– 9 RKB swings (53/35)

R90S

3 min clock

– 300 run, in remaining time…

• 6 DB goblet / prisoner reverse lunges
• 12 single unders

R90S

Performance

2 sets total…

3 min clock

– 300 run, in remaining time…

• 6 alt. DB snatch (50/35)
• 3 box jump overs (24/20”)

R90S

3 min AMRAP

– 3 toes to bar

– 6 air squats

– 9 RKB swings (53/35)

R90S

3 min clock

– 375/300m row, in remaining time…

• 6 ring / inverted BB rows
• 6 push-ups

R90S

3 min AMRAP

– 3 toes to bar

– 6 air squats

– 9 RKB swings (53/35)

R90S

3 min clock

– 300 run, in remaining time…

• 6 DB goblet reverse lunges
• 12 double unders

R90S

*Switch runs and rows the second time through