PERFORMANCE
2 x 8:00 AMRAP; rest 2:00 between
2 Rope Climb
2 x 15m Shuttle Run*
:30 Double KB Front Rack Hold @heavy

FITNESS
2 x 8:00 AMRAP; rest 2:00 between
1 Rope Climb or 3 Floor to Stand
2 x 15m Shuttle Run*
:30 DBL DB Front Rack Hold @moderate/heavy

*Increase Shuttle Run each round by 15m. Resets to 2x15m for the start of second AMRAP
- RPE 7
- Video: https://vimeo.com/807847526