FITNESS
25 min AMRAP:
2000m row
3 miles assault bike
AMRAP in remaining time—
10 ball slams
10 double KB deadlifts

Training notes:
•Adjust distances as necessary so that you have at least 5 minutes on the AMRAP.
Record reps completed.

PERFORMANCE
25 min AMRAP:
2000m row
3 miles assault bike
AMRAP in remaining time—
10 toes-to-bar
10 deadlifts (185/125)

Training notes:
•Adjust distances as necessary so that you have at least 5 minutes on the AMRAP.
•Flip order on bike and row as necessary for class logistics. Ideally those should take a similar amount of time so partner up with someone of similar ability.
Record reps completed.