Fitness
In teams of two —
10 min AMRAP – partners switch as necessary:
20 double KB deadlifts
20 box jumps, step down
+
(Rest 5 min)
+
10 min AMRAP – partners switch as necessary:
10/side single-arm seated DB press
20 ball slams
+
(Rest 5 min)
+
10 min AMRAP – partners switch as necessary:
20 push-ups
20 goblet squats
Performance
In teams of two —
10 min AMRAP – partners switch after each round:
1 rope climb (15’)
10 deadlifts (225/155)
15 box jumps, step down (24”/20”)
+
(Rest 5 min)
+
10 min AMRAP – partners switch after each round:
3 wall climbs
5 power cleans (185/125)
7 ball slams (30/20)
+
(Rest 5 min)
+
10 min AMRAP – partners switch after each round:
5 ring dips
9 front squats (135/95)
13 Russian KB swings (70/53)
