Fitness

@ 0:00

2 rounds for time:

– 400m run

– 20 deadlifts DB/KB deadlifts

– 15 box step ups

@ 12:00

2 rounds for time:

– 400m run

– 15 BB push press

– 10 NPU burpees over the barbell

@ 24:00

1 round for time:

– 400m run

– 20 deadlifts

– 15 box step ups

– 500/400m row

– 15 BB push press

– 10 burpees over the barbell

 

Performance

@ 0:00

2 rounds for time:

– 400m run

– 25 deadlifts (135/95, 115/75, 95/65)

– 20 box jumps + step down

@ 12:00

2 rounds for time:

– 500/400m run

– 15 shoulder to overhead (135/95, 115/75, 95/65)

– 10 burpees over the barbell

@ 24:00

1 round for time:

– 400m run

– 25 deadlifts

– 20 box jumps + step down

– 500/400m row

– 15 shoulder to overhead

– 10 burpees over the barbell