Fitness
2 sets—
5 min AMRAP @ 85%:
10 wall balls
10 Russian KB swings
-Rest 3 min
5 min AMRAP @ 85%:
16 DB snatches, alternating
16 DB lunges, alternating
-Rest 3 min
Training notes:
-Hold DBs at the side on DB lunges.
-Goal is to get just about the same score on each AMRAP the second time through. If anything, you should do slightly better on the second round.
-That means that you will have to back off the pace slightly on the first round.
-Also, don’t sprint at the finish. 3 minutes rest is not enough time to recover from a deep dive to get a few more reps at the end of the round.

Performance
2 sets—
5 min AMRAP @ 85%:
10 wall balls (20 to 10’/14 to 10′)
10 Russian KB swings (70/53)
-Rest 3 min
5 min AMRAP @ 85%:
16 DB snatches, alternating (50/30)
16 DB lunges, alternating (50/hand – 30/hand)
-Rest 3 min
Training notes:
-Same as “Fitness”