TUESDAY 20 June 2023

Warmup

200m

AMRAP 6
10s Squat hold (light)
10 Walker + push-up
10 Jumping squat
10 Ring rows

10 Thor ext.

10 Heel touches

Workout

“A Knife and No Coin”
7 Minute AMRAP:
200m Run
And in remaining time, complete as many rounds as possible:
18 Wall Balls 10/7
12 Pull-Ups

Rest 3:00 minutes

7 Minute AMRAP:
400m Run
And in remaining time, complete as many rounds as possible:
15 Wall Balls 10/7
9 Pull-Ups

Rest 3:00 Minutes

7 Minute AMRAP:
600m Run
And in remaining time, complete as many rounds as possible:
12 Wall Balls 10/7
6 Pull-Ups

Scaling:

Run – Scale down with 100m/150m

Wallball – Medball Thruster

Pull-up – Jumping/Ring row