Fitness

E12M…

Station 1:

– 800m row

– 40 alt. SA DB power cleans (20/side)

– 40 SA DB push press (20/side)

Station 2:

– 800m run 

– 40 wallballs

– 20 strict pull-ups or 30 ring rows

Station 3

– 800m row or 800m run or 1600m bike

– 100 single unders 

– 20 burpees

Performance

E12M…

Station 1:

– 1000/800m row

– 30 power cleans (135/95, 115/75, 95/65)

– 50 SA DB push press (50/35, 40/25, 35/20 @ 25/side)

Station 2:

– 800m run

– 50 wallballs (20/14)

– 30 pull-ups

Station 3

– 1000/800m row or 800m run or 2000/1600m bike

– 100 double unders 

– 30 burpees over the barbell