In the first 5 min perform: 400m run 80 double-unders In the second 5 min perform: 300m run 60 double-unders 30 KB swings (24/16kg) In the third 5 min perform: 200m run 40 double-unders 20 KB swings (24/16kg) 6 wall climbs
In partners – AMRAP in 25 min 50 squat throw MB over pull-up rig to each other 50 MB sit-up throws 400m MB bear hug carry (switch as needed) 50 Russian twist throws to each other 50 partner wall balls *MB (9/6kg)
For time 100m run 12 alt DB snatches (22.5/15kg) 9 toes-to-bar 200m run 16 alt DB snatches 12 toes-to-bar 300m run 20 alt DB snatches 15 toes-to-bar 400m run 24 alt DB snatches 18 toes-to-bar 500m run 28 alt DB snatches 21 toes-to-bar
