Fitness

E2M x 3-4 sets

Station 1: 24/18 or 20/15 cal row

Station 2: 12 DB thrusters + 9 strict pull-ups + 6 up/downs

Station 3: 300m or 200m run

Station 4: 12 RKB swings + 9 push-ups + 30 single unders 

Station 5: rest

Performance

E2M x 3-4 sets

Station 1: 30/24 cal row

Station 2: 12 thrusters (95/65) + 9 pull-ups + 6 burpees over the bar

Station 3: 300m run

Station 4: 15 RKB swings (53/35) + 12 push-ups + 30 double unders 

Station 5: rest

RX+: 40/30 cal row, 115/75 BB, 400m run, 70/44 KB and 50 double unders