- A) Open Gym
-or
- B) 30min AMRAP @ 75% effort
1000m row
20 box step ups
20 sit ups
100 ft. Bear crawl
800m row
15 box step ups
15 sit ups
100ft bear crawl
600m row
10 box step ups
10 sit-ups
100ft bear crawl
-or-
- C) 6x 1 Clean + 1 Hang Clean
@ 75-80% of 1RM
Rest 1:30-2:00 between reps