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Strength

10min to work to

1RM Hang Clean

 

MetCon

20min AMRAP

FITNESS
20min AMRAP
P1: Run 400m (or Row 500m/Bike 1250m)
P2: AMRAP
12 Alt Step Ups 24/20
12 Ring Rows
12 DB DBL Push Press 35s/20s or HSPU to 3" riser

*partners switch (& pick up where they left off in amrap) after each run

Score =1.  total distance ran  2. rounds and reps

PERF / COMP
20min AMRAP
P1: Run 400m (or Row 500m/Bike 1250m)
P2: AMRAP
12 Alt Step Ups 24/20
12 Pull-ups
12 DB DBL Push Press 50s/35s or 12 HSPU

*partners switch (& pick up where they left off in amrap) after each run

Score =1.  total distance ran  2. rounds and reps