Fitness
In teams of two —
20 min AMRAP – partners switch as needed:
25’ KB goblet walking lunges
8 burpees
25’ KB goblet walking lunges
8 D-ball over shoulder (moderate)
+
(Rest 5 min)
+
20 min AMRAP – partners switch as needed:
3000m row
200 box jumps, step down

Performance
In teams of two —
20 min AMRAP – partners switch as needed:
25’ single-arm DB overhead walking lunge (50/35)
8 burpees
25’ single-arm DB overhead walking lunges (50/35)
5 bar muscle-ups
+
(Rest 5 min)
+
20 min AMRAP – partners switch as needed:
3000m row
600 double-unders