Fitness
For time in teams of three:
– 1200/900m row (in 200/150m splits)
– 90 DB snatches
– 1200m run (in 200m splits)
– 90 strict pull-ups/ring rows
– 1200/900m row (in 200/150m splits)
– 90 wallballs
– 1200m run (in 200m splits)
– 90 burpees
Performance
For time in teams of three:
– 1500/1200m row (in 250/200m splits)
– 120 DB snatches (50/35)
– 1600m run with medball(in 200m splits)
– 120 pull-ups
– 1500/1200m row (in 250/200m splits)
– 120 wallballs (20/14)
– 1600m run with medball (in 200m splits)
– 120 burpees over the rower