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.