Fitness
3 minute AMRAP
Rest 3 minutes
6 minute AMRAP
Rest 3 minutes
9 minute AMRAP
20 Row calories
30 Wall balls
20 jumping pull ups
30 Ab mat sit ups
20 Russian KB swings
30 Burpee box jumps
Sport and Performance
3 minute AMRAP
Rest 3 minutes
6 minute AMRAP
Rest 3 minutes
9 minute AMRAP
20 Row calories
30 Thrusters 95/65
20 pull ups
30 wall balls 20/14
20 DB snatches 50/35
30 Burpee box jumps 24/20
Performance = Thrusters 75/55 & DB Snatch 40/25
