AMRAP 12

1 Set Unbroken Double Unders
10 Ring-Row
12 Burpees

Rest 0:40 Between Rounds.

E4MOM x 6

20/16cal row
16kbs @24/16kg
8 pull up

3 rounds for quality
40m heavy sandbag carry/ kb front rack carry
12 ring push up
10-15 hollow rock

Shoulder press 6 sets of 6.

One set every 3:30. Choose a challenging but comfortable weight

For time:
30 db box over steps 45/35lbs
800m run
30 box over burpee
800m run
30 db box over steps

Tc 22min

40 min
60-70% of max HR

In pairs
1. Row

2. 3 rounds of:
8 Ring row
8 Push-ups
8 Air Squats

AMRAP 13

10 Hang Kettlebell Snatch 24/16kg ( L )
20 Box Jumps 24"/20"
10 Hang Kettlebell Snatch 24/16kg ( R )
20 One Leg Toes To Bar
10 Kettlebell Truster 24/16kg ( L )
20 Sit-Ups
10 Kettlebell Truster 24/16kg ( R )
Run 400m

3 rounds for quality
8+8 skaters squat
8+8 single leg pallof press rotation
8+8 db row

STRENGTH (PERFORMANCE)
ON AN 15:00 RUNNING CLOCK...
Build to a Moderate-Heavy Set of 3 Overhead Squats
Start Moderate and build to Moderate-Heavy.

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STRENGTH (FITNESS)
ON AN 15:00 RUNNING CLOCK...
Build to a Moderate-Heavy Set of 3 Front Squats
Start Moderate and build to Moderate-Heavy

• RPE 7

PERFORMANCE
AMRAP x 12 MINUTES
400m Run / 1+½ Stairs
15 KB Goblet Squats @32/24kg
10 KB Swings

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FITNESS
AMRAP x 12 MINUTES
400m Run / 1+½ Stairs
15 KB Goblet Squats @24/16kg
10 KB Swings

• Your choice of Russian or USA Swings today!
• RPE 7
• Video: https://vimeo.com/805484231