Fitness

2 rounds of (10 total sets):

3 min

– 200m run, in remaining time…

• 6 wallballs
• 3 strict pull-ups

R90S

3 min

– 200m row, in remaining time…

• 3 lemon squeezes
• 6 RKB swings

R90S

3 min

– 200m run, in remaining time…

• 3/side KB push press
• 6 prisoner reverse lunges

R90S

3 min

– 200m row, in remaining time…

• 3/side KB hang power cleans
• 3 box step overs

R90S

3 min

– 200m run, in remaining time…

• 3 KB goblet squats
• 3 up/downs

R90S

*switch runs and rows the second time through

Performance

2 rounds of (10 total sets):

3 min

– 200m run, in remaining time…

• 6 wallballs (20/14)
• 3 pull-ups

R90S

3 min

– 250/200m row, in remaining time…

• 3 lemon squeezes
• 6 RKB swings (53/35)

R90S

3 min

– 200m run, in remaining time…

• 3/side KB push press
• 6 prisoner reverse lunges

R90S

3 min

– 250/200m row, in remaining time…

• 3/side KB hang power cleans
• 3 box jump overs (24/20”

R90S

3 min

– 200m run, in remaining time…

• 3 KB goblet squats
• 3 up/downs

R90S

*switch runs and rows the second time through