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Do Not go all out on these AMRAPs. They should be done at a continuous pace you can stick with. There shouldn’t be any ups and downs. Consistency.

AMRAP 7
Row 150 Meters
7 Russian Swings
7 Step-Down Box Jumps
+
Rest 3 Min
+
AMRAP 7
24 Dubs or singles
12 Wall Balls
6 Knees to Elbow
+
Rest 3 Min
+
AMRAP 7
Run 100 Meters
6 HR Burpees
12 Stationary Lunges