Fitness

6 rounds for time w/ a partner:

– 12/9 cal row

– 6 DB hang power cleans + 6 DB front squats + 6 DB push press

– 6 burpees + 6 pull-ups (or 9 ring rows)

+

6 rounds for time with a partner:

– 200m run or 400m bike

– 12 RKB swings + 12 push-ups + 12 air squats

– 6 burpee + box step-ups

Performance

6 rounds for time w/ a partner:

– 15/12 cal row

– 6 hang power cleans + 6 front squats + 6 shoulder to overhead (115/75, 95/65)

– 9 burpee pull-ups

+

6 rounds for time with a partner:

– 200m run or 500/400m bike

– 12 RKB swings + 15/12 push-ups + 12 air squats

– 9 burpee + box jump overs (24/20”)

*Alternate every movement