6min at a time

MetCon

6min AMRAP's

FITNESS
6min AMRAP
9 Deadlifts 135/95
9 DBL DB Push Press 35s/20s

6min AMRAP
9 Pull-ups or Ring Rows
6 Devil's Press 35s/20s

6min AMRAP
12/9 Machine Calories
15 Box Jump or Step Overs 24/20

- 5min rest after each AMRAP -

PERFORMANCE

6min AMRAP
9 Deadlifts 185/125
9 DBL DB Push Press 50s/35s or HSPU

6min AMRAP
9 Pull-ups
6 Devil's Press 50s/35s

6min AMRAP
15/12 Machine Calories
15 Box Jump Overs 24/20

- 5min rest after each AMRAP -

COMPETITION
6min AMRAP
9 Deadlifts 225/155
9 Strict HSPU

6min AMRAP
9 C2B Pull-ups
6 Devil's Press 50s/35s

6min AMRAP
18/15 Machine Calories
15 Box Jump Overs 30/24

- 5min rest after each AMRAP -