AMRAP x 8 MINUTES*
10 Box Step-Ups → 10 Box Jumps

8 KB Deadlifts → 8 RKB Swings

6/4 Cal Row

4 Alt. Groiners → Cat Cows

*Switch to 2nd movement at 4:00

50/40 Cal Row

50 Russian KB Swings (53/35)

25 Box Jumps (30/24)

(Score is Time)

50/40 Cal Row

40 Russian KB Swings (35/26)

20 Box Jumps (24/20)

(Score is Time)

AMRAP x 30 MINUTES

80/65 Cal Row

60 Russian KB Swings (Athlete Choice)

40 Box Jumps (Athlete Choice)

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

20 Alt. V-Ups

:40 Plank or Hollow Body Hold

(No Measure)