Fitness

With a continuous running clock, perform the following for times:
0:00 – 1000/800m row
5:00 – 75 DB push press
10:00 – 30 strict pull-ups
15:00 – 75 goblet squats
20:00 – 75 box jump or step-ups
25:00 – 800m run

Performance

With a continuous running clock, perform the following for times:
0:00 – 1000/800m row
5:00 – 75 shoulder to overhead (115/75 lbs)
10:00 – 12/9 ring muscle-ups or 30 strict pull-ups
15:00 – 75 DB thrusters (35/25 lbs)
20:00 – 75 box jump overs (24″/20″)
25:00 – 800m run