Round 1:

Perform each exercise for 90-seconds with a 45 second rest between exercises, this round will take approximately 13-minutes. 

Then, take a 60-second rest and perform round 2.

Round 2:

Power through all the exercises one after the other as a flow, perform as many rounds as possible (AMRAP) in 6-minutes.


  • Alternating shoulder clean (each side)
  • Alternating arm cast to flag press
  • Mill to side squat
  • Alternating swipes