Fitness

In teams of two —
20 min AMRAP – partners switch as needed:
25’ KB goblet lunges
20 DB push presses
25’ KB goblet lunges
20 double KB deadlifts
+
(Rest 5 min)
+
15 min AMRAP – partners switch as needed:
4 miles assault bike or 3000m row
500’ farmer’s walk

Performance

In teams of two —
20 min AMRAP – partners switch as needed:
25’ DB front rack walking lunges (50/35)
6 rope climbs to 15′
25’ DB front rack walking lunges (50/35)
6 bar muscle-ups
+
(Rest 5 min)
+
15 min AMRAP – partners switch as needed:
4 miles assault bike or 3000m row
500’ farmer’s walk (70/hand – 53/hand)