Fitness
3 sets:
2 min Row (cals)
1 min Rest
2 min AMRAP
10 wall balls + 30 SU
1 min Rest
2 min AMRAP
10 Ring rows + 10 push ups
1 min Rest
2 min AMRAP
10 Step ups + 10 V sits
1 min Rest
Performance
3 sets:
2 min Row (cals)
1 min Rest
2 min AMRAP
10 wall balls + 10 DU
1 min Rest
2 min AMRAP
10 Pull ups + 10 push ups
1 min Rest
2 min AMRAP
10 Box jumps + T2B
1 min Rest
Sport
EMOM x 5
1 Power Snatch + 2 BTN PP @75%
EMOM x 5
2 T&G Power clean + PJ @75%
For time:
30 calorie row
20 STOH 115/75
10 Burpee over bar
30 wall balls
20 hang power clean 115/75
10 CTB pull ups
