Fitness

At 0:00…

– 800m run (scale to 600m)

– 3 rounds:

• 12 double DB deadlifts 
• 9 double DB hang power cleans
• 6 double DB push press

+

At 12:00…

– 800m row

– 4 rounds:

• 12 wallballs
• 12 RKB swings

 

+

At 24:00

– Pick run or row

– 5 rounds:

• 4 pull-ups
• 8 push-ups
• 12 air squats

 

Performance

At 0:00…

– 800m run

– 3 rounds:

• 12 deadlifts (135/95, 115/75, 95/65)
• 9 hang power cleans
• 6 shoulder to overhead

+

At 12:00…

– 1000/800m row

– 4 rounds:

• 15 wallballs (20/14)
• 15 RKB swings (53/35)

 

+

At 24:00

– Pick run or row

– 5 rounds of “Cindy”

• 5 pull-ups
• 10 push-ups
• 15 air squats