A. 8 min AMRAP
Row 250m
10 burpees over erg
10 kettlebell swings 53,35
Rest 2 min
Run 200m
10 hand release push-ups
10 box jumps 30,24
Rest 2 min
AMRAP 8 min
AB 12/10 cal
20 air squats
5 atomic sit-ups 45,25
A. Take 12-15 min to complete the following: 20-16-12-8 DB renegade row/arm Front foot elevated goblet split squat/leg :60 wtd FLR B. 15 min time cap 75 Cleans 135,95 300 double unders *partition any
AMRAP with partner 30 min 50 double unders 400m run 30 med ball sit-ups 20,14 200m farmers walk 70/h,53/h 10 wall walks
A. Push press in 15 complete 2 sets of 5 reps @ 70%-75% with a pause in dip each rep 1 set of 5 @ 80% 2 sets of 3 @ 85% B. AMRAP 10 min 1-2-3-4-5-6-7-8 ..... etc Power cleans 165,115 Box jumps 30,24 M