Fitness
2-3 sets each:
Station 1
6 min running clock
– 400m row
– AMRAP in remaining time:
- 5 box step ups
- 5 DB/KB hang power cleans + push press
- 20 single unders
R3M
+
Station 2
6 min running clock
– 400m run or 1000m bike
– AMRAP in remaining time:
- 5 DB/KB front squats
- 3 strict pull-ups
- 5 burpees
R3M
Performance
2-3 sets each:
Station 1
6 min running clock
– 500m row
– AMRAP in remaining time:
- 5 box jump overs (24/20”)
- 5 DB/KB hang power cleans + push press (35/20s)
- 20 double unders
R3M
+
Station 2
6 min running clock
– 400m run or 1000m bike
– AMRAP in remaining time:
- 5 DB/KB front squats (35/30s)
- 5 kipping or 3 strict pull-ups
- 5 burpees to target
R3M