Fitness

Every 5 minutes complete the following…

Station 1: 800m row (scale to 600m row)

Station 2: 30 SA DB clean + push press (switch every 5)

Station 3: 40 pull-ups

Station 4: 800m run

Station 5: 50 wallballs

Station 6: 60 RKB swings 

*Scale up to 30-50-70-90

Performance

Every 5 minutes complete the following…

Station 1: 1000/800m row

Station 2: 20 clean & jerks (135/95, 115/75, 95/65)

Station 3: 40 pull-ups

Station 4: 800m run

Station 5: 60 wallballs (20/14)

Station 6: 80 RKB swings (53/35)

*RX+ complete with 25-50-75-100