Fitness

At 0:00

– 1600 m row, then 3 rounds:

• 12 RKB swings 
• 10 box step-ups
• 8 pull-ups

At 12:00

– 800m run, then 3 rounds:

• 12 push-ups
• 10 goblet squats
• 8 lemon squeezes or abmat sit-ups

At 24:00

– Run or row (you pick), then 3 rounds:

• 12 wallballs 
• 10 alt. DB snatch
• 8 up/downs

Performance

At 0:00

– 2000/1600 m row, then 3 rounds:

• 15 RKB swings (53/35)
• 12 box jump overs (24/20”)
• 9 pull-ups

At 12:00

– 800m run, then 3 rounds:

• 15 push-ups
• 12 goblet squats
• 9 lemon squeezes

At 24:00

– Run or row (you pick), then 3 rounds:

• 15 wallballs (20/14)
• 12 alt. DB snatch (50/35)
• 9 up/downs