WORKOUT (PERFORMANCE)
AMRAP x 7 MINUTES
8 Back Squats @75/52.5kg
10 Hand Release Push-ups
200m Run
-Rest 2:00-
AMRAP x 5 MINUTES
6 Front Squats 60/42.5kg
8 Hand Release Push-ups
150m Run
-Rest 2:00-
AMRAP x 3 MINUTES
4 Thrusters @42.5/30
6 Hand Release Push-ups
100m Run

WORKOUT (FITNESS)
AMRAP x 7 MINUTES
8 Back Squats 60/42.5kg
10 Push-ups / Incline Push-Up
200m Run
-Rest 2:00-
AMRAP x 5 MINUTES
6 Front Squats @42.5/30
8 Push-ups / Incline Push-Up
150m Run
-Rest 2:00-
AMRAP x 3 MINUTES
4 Thrusters @35/25kg
6 Push-ups / Incline Push-Up
100m Run

• All barbells taken from floor during the workout
• RPE 7