6min at a time

Strength

AMRAP

6min AMRAP

5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15 . . . . Machine Calories

FITNESS: 6 Ring Rows after each cal round

PERF: 6 C2B after each round

COMP: 3/2 BMU after each round

Rest 4min

6min AMRAP

5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15 . . . Burpees over the Bar (Bar Facing if possible)

3 Deadlifts after each burpee round

FIT: 135/95, PERF: 225/155 COMP: 315/205

Rest 4min

6min AMRAP

6, 8, 10, 12, 14, 16, 18, 20 .... 10m Shuttle Runs

8 ALT DB Snatch after each round

FIT: 35/20, PERF: 50/35, COMP: 70/50