Fitness

5 rounds for time with a partner

– 400m row (in 200m splits)

– 30 RKB swings 

– 20 wallballs

– 400m run (in 200m splits)

– 15 pull-ups

– 10 up/downs

Performance

5 rounds for time with a partner

– 500/400m row (in 250/200m splits)

– 40 RKB swings 53/35

– 30 wallballs (20/14)

– 400m run (in 200m splits)

– 20 pull-ups

– 10 burpees over rower

*40 minute cut-off.