Warm Up
2 Rounds
- 1 Minute Plank on Elbows
- 1 Minute Hang on Pull Up Bar
- Run/Row 400m
Strength/Skill
10 Minute AMRAP @ 80%
- 10 Russian KBS (70/44)
- 5 Burpees
- 60m SA Farmers Carry (Heavy – 30m Left, 30m Right)
Rest/Walk 5 Minutes
10 Minute AMRAP @ 80%
- Strict Chin Ups x 5 Men/ 3 Women
- HR Push Ups x 10 Men/ 8 Women
- Run 250m
Rest/Walk 5 Minutes
10 Minute AMRAP @ 80%
- 7 Wallball (20/14)
- 5 Toes to Bar
- Row 250m
– Keep efforts consistent, sustainable, and repeatable.
