Fitness

In teams of 2 alternate full rounds for 10 total rounds for time:

– 12/19 cal row

– 12 RKB swings

– 9 KB goblet squats

– 6/side SA DB push press

– 6 up/downs

 

Performance

In teams of 2 alternate full rounds for 10 total rounds for time:

– 15/12 cal row

– 12 deadlifts

– 9 hang power cleans

– 6 shoulder to overhead 

– 3 burpee + chest to bar pull-up

 

Pick a weight that is challenging but that you can keep movements UB with.

RX+ complete burpee + bar muscle up.