4 minute AMRAPÂ
Row 600m/500mÂ
AMRAP Burpees over erg in remaining timeÂ
 rest 2:00Â
 4 minute AMRAPÂ
Echo Bike 30/20 calsÂ
 AMRAP Kb swings @ 53#/35# in remaining timeÂ
 rest 2:00Â
 4 minute AMRAPÂ
20 plate overhead reverse lunges @ 45#/25#Â
20 feet anchored ab mat sit-ups w/ hands across chestÂ
 rest 2:00Â
x2 setsÂ
*Goal is tough but repeatable effort for each AMRAP
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe