24 minute running clock 

Within 8 minutes follow the pattern of:

• 3 kettle bell swings (32/24)
• 3 ring dips  
• 6 kettle bell swings  
• 6 ring dips  
• 9 kettle bell swings . . .  

Rest 8 minutes. 

Then within another 8 minutes follow the pattern of: 

• 3 calorie row  
• 3 burpees over the rower  
• 6 calorie row 
• 6 burpees over the rower  
• 9 calorie row . . .  

Record what round you finished on for each of the AMRAPS.