Fitness:
On a 20-minute clock:
A. 10 min AMRAP:
20 alt Front Rack Lunge (40/30kg)
7 Strict Pull Ups
25/20 Calorie Row
immediately into:
B. 10 min AMRAP:
20 Wall Balls (10/9ft, 9/6kgs)
15 Pull Ups
25/20 Calorie Bike Erg
Open/Performance:
On a 20-minute clock:
A. 10 min AMRAP:
20 alt Front Rack Lunge (52/35kg)
15 Pull Ups
25/20 Calorie Row
immediately into:
B. 10 min AMRAP:
20 Wall Balls (10/9ft, 9/6kgs)
15 Chest to Bar Pull Ups
25/20 Calorie Row
Sweat:
Every 15 minutes for 3 rounds:
1500/1200m Bike Erg
500/400m Ski
1500/1200m Bike Erg
500/400m Ski
15/12 Calorie Echo Bike
*Your score is your slowest round
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