Warm-Up
A) 1 round:
500m Row
10 Step-Ups
15 Russian Swings
20 Sit-Ups
250m Row
10 Step-Ups
15 Russian Swings
20 Sit-Ups
B) 2 rounds:
5 Strict Press, with an empty bar
5 Front Squats, with an empty bar
5 Hang Squat Cleans, with an empty bar
Workout
6 min AMRAP:
10 Burpees Over The Bar
10 Toes-to-Bar
– 2 Minutes Rest
6 min AMRAP:
10 Hang Power Cleans, 135#/95#
10 Box Jumps 24in/20in
– 2 Minute Rest
6 min AMRAP:
10 Front Squats, 135#/95#
10 Shoulder-to-Overhead, 135#/95#
– 2 Minutes Rest
6 min AMRAP:
10 Cal Row
10 Kettlebell Swings, 53#/35#
Workout Tip
Each 6-minute station will have 2 movements, with a 2-minute rest after each station. Choose movements and loads that you do not need to break up in more than 2 sets.