Fitness

– 100 wallballs

– 1000m row

– 80 KB swings

– 800m run (in 200m splits)

– 60 hanging knee raises

– 600m row

– 40 dips

– 400m run (in 200m splits)

– 20 up/downs

– 200m run (together)

Performance

For time with a partner:

– 100 wallballs (20/14)

– 1000m row

– 80 KB swings (53/35)

– 800m run (in 200m splits)

– 60 toes to bar

– 600m row

– 40 ring dips

– 400m run (in 200m splits)

– 20 burpees over the rower

– 200m run (together)