Warm up (6)

3min row

3min jump rope

FIT Games test (5)

A.

40 min running clock:

5 min AMRAP *scale MU’s with Pull ups/Chest 2 Bars

1 Snatch (135/95) scale(95/65)

1 Bar/ring Muscle up

2 Snatches

2 Muscle ups

3

3

and so on..

(Add 1 rep each round)

-Then 5 Min rest, then at 10min mark-

5 Minute AMRAP

3 Shoulder to Over head (135/95) scale(95/65)

6 Toes to Bar

18 Stick Jumps (jumps over Bar)

-Then 5 Min rest, then at 20min mark-

5 Minute AMRAP

2 Squat Cleans (135/95) scale(95/65) 

2 Burpees over bar

4 Squat Cleans (135/95)

4 Burpees over bar

And so on..

(Add 2 reps each round)

-Then 5 Min rest, then at 30min mark-

5Min AMRAP

20 Kettlebell Swings (53/35)

20 Hand Release push-ups

SCORE= Rounds and reps for each AMRAP separate.