6Min AMRAP

Hard-wired

Warm up: Spend 15 minutes working on 2 gymnastics skills Amrap 6: 40 double unders 20 T2B 10 Thrusters (95/65) Rest 5 min Amrap 6: 20 double unders 10 T2B 5 Thrusters

Triple Threat

AMRAP 6: 10 ring dips 15 KB swings (53/40) 20 air squats When clock hits 10:00 AMRAP 6: 1000m row Max burpees over rower When clock hits 20:00 AMRAP 6: 800m run 20 V-ups Max reps push-ups

Flippy Floppies

AMRAP 4 min: 10 slam ball 100m run Rest 4 min AMRAP 4 min: 5 renegade rows (30/20) 10 box jumps (24/20) Rest 4 min AMRAP 6 min: 10 slam ball 100m run Rest 6 min AMRAP 6 min: 5 renegade rows (30/20) 10 box jumps * for this version of renegade row we will […]

Lift-Smash-Eat

Power Clean 2-2-2-2-2 Rest AMRAP 6 Minutes 12 KB Swings (70/53) 12 Ball Slams (20) Rest AMRAP 3 minutes Row as many meters in 3 minutes as possible (last pull rollover counts)