Fitness

E2M x 3-4 times through (15-20 total stations)

Station 1:

– 200m run

– 6 DB hang squat cleans

Station 2:

– 250/200m row

– 7 DB push press

Station 3:

– 200m run

– 8 box step ups (w/ DBs if able)

Station 4: 

– 250/200m row

– 9 up/downs

Station 5: 

– rest for 4 minutes

Performance

E2M x 3-4 times through (15-20 total stations)

Station 1:

– 200m run

– 6 DB hang squat cleans (35/25s)

Station 2:

– 250/200m row

– 8 DB shoulder to overhead

Station 3:

– 200m run

– 10 box jump + step down (20/16”) 

Station 4: 

– 250/200m row

– 12 burpees

Station 5: 

– rest for 4 minutes

RX+: 50s & 24/20”