AMRAP 30
15 Cal Assault Bike
15 Russian KB Swings
12 Box Jump Overs
12 Ring Rows
9 burpees
9 knee raises
– Then –
AMRAP 10
30s Left Side Plank
30s Right Side Plank
15 Hollow Rocks

Intent: Simplistic movements but challenging because of lack of breaks. Stay around 80% max effort to sustain output. the 2nd AMRAP is a core blast!