Fitness

For time:

– 30 cal row

– 30 box step-ups

– 300m run

– 30 pull-ups

– 30 cal row

– 30 alt. SA DB hang clean + jerk (15/s)

– 300m run

– 30 goblet hold reverse lunges

– 30 cal row

Performance

For time:

– 50/40 cal row

– 40 box jump overs (20/16”)

– 400m run

– 30 pull-ups

– 30/24 cal row

– 30 alt. SA DB hang clean + jerk (15/s @ 50/35)

– 400m run

– 40 goblet hold reverse lunges

– 50/40 cal row