Fitness

4 minute clock:

– Run 400m

– 12 hanging knee raises or V-ups

– AMRAP DB devil presses in remaining time 

R2M

4 minute clock

– Row 400m

– 15 RKB swings

– AMRAP wallballs in remaining time

R2M

… repeat for 3 sets each

Performance

4 minute clock:

– Run 400m

– 10 toes to bar

– AMRAP DB devil presses in remaining time (35/25s)

R2M

4 minute clock

– Row 500/400m

– 15 RKB swings (53/35)

– AMRAP wallballs in remaining time (20/14)

R2M

… repeat for 3 sets each

RX+ use 50/35 DBs and 70/44 KB.