Fitness

6 rounds for time with a partner

– 12/8 cal row

– 12 DB SA hang power clean + jerk (6/6)

– 12 abmat sit-ups

+

4 rounds for time with a partner

– 16/12 cal row

– 16 elevated push-ups

– 16 plate hold or prisoner lunges

+ 

2 rounds for time with a partner

– 20/16 cal row

– 20 single unders/lateral hops

– 20 RKB swings (53/35)

*Switch partners every movement

Performance

6 rounds for time with a partner

– 15/12 cal row

– 12 DB SA hang power clean + jerk (6/6 @ 50/35)

– 12 abmat sit-ups

+

4 rounds for time with a partner

– 20/16 cal row

– 16 push-ups

– 16 OH plate weighted lunges (45/35, 35/25)

+ 

2 rounds for time with a partner

– 24/20 cal row

– 20 double/single unders

– 20 RKB swings (53/35)