Perform this workout as a flow, moving from one exercise to the next. The work and rest intervals reduce after each set.

Round 1: 5-minute AMRAP, rest 50 seconds
Round 2: 4-minute AMRAP, rest 40 seconds
Round 3: 3-minute AMRAP, rest 30 seconds
Round 4: 2-minute AMRAP, rest 20 seconds
Round 5: 1-minute AMRAP, rest 10 seconds
Round 6: 30 Second AMRAP


  • Two handed swing
  • Two handed clean to flag press
  • Two handed barbarian squat
  • Two handed thruster