Fitness

At 0:00

– Run 800m, then 3 rounds

• 16 RKB swings 
• 8 box step-ups

At 12:00

– Row 800m, then 3 rounds

• 12 wallballs
• 8 strict pull-ups or ring rows

At 24:00

– 3 rounds for time:

• 16 RKB swings
• 8 box step-ups
• 12 wallballs
• 8 strict pull-ups or ring rows

*Scale to 600m run if needed

Performance

At 0:00

– Run 800m, then 3 rounds

• 20 RKB swings (53/35)
• 10 box jump overs (24/20”)

At 12:00

– Row 1000m, then 3 rounds

• 15 wallballs (20/14)
• 10 pull-ups

At 24:00

– 3 rounds for time:

• 20 RKB swings (53/35)
• 10 box jump overs (24/20”)
• 15 wallballs (20/14)
• 10 pull-ups