4 minute AMRAP
Row 600m/500m
AMRAP Burpees over erg in remaining time
rest 2:00
4 minute AMRAP
Echo Bike 30/20 cals
AMRAP Kb swings @ 53#/35# in remaining time
rest 2:00
4 minute AMRAP
20 plate overhead reverse lunges @ 45#/25#
20 feet anchored ab mat sit-ups w/ hands across chest
rest 2:00
x2 sets
*Goal is tough but repeatable effort for each AMRAP
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H