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AMRAP in 6 min:
6 Push-ups,
8 KB Swings (overhead),
20 Double unders
Rest 3 min
AMRAP in 6 min:
6 Burpess,
8 Box jumps,
20 Wall-balls
Rest 3 min
AMRAP in 6 min:
6 Slam-ball,
8 Pull-ups,
20 Cal row

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20 minutes, for quality: 10 reps per side, adductor dip 10 reps per side, T-hip rotation 10 reps alternating, 90/90 hip swivels *no hands! 10

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20 minutes, for quality: 25-50 feet, floor slider seal walk 3-5 rope climbs, floor to standing 10-20 seconds top of ring dip hold into 10-20

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