AMRAP 6 Stations x 3 exercises:
(5 min per station & 90 seconds each exercise & 2 min rest between stations).
1st Station:
- Cal row.
- Medball sit-ups 9/6 kgs.
- Deadlift RxComp 100/70 kgs, Rx 80/55 kgs, Sc 60/40 kgs.
2 min rest.
2nd station:
- Rope climb.
- Wall climb.
- V-ups.
2 min rest.
3rd station.
- Wall ball shots 12/9/6 kgs.
- Medball back circles 12/9/6 kgs.
- Medball Russian twists.
2 min rest.
4th station:
- Toes to bar.
- HSPU.
- Bar skin the cat.
2 min rest.
5th station:
- Box jumps 24"/20".
- 1 hand Kb Clean & Press 24/16 kgs.
- Hollow rocks.
2 min rest.
6th station:
- Pistols.
- Farmer walk 2×32/2×24 kgs.
- GHD Back extensions.