Fitness & Performance 

A) E4M x 4 sets:

– 2 RIR close grip bench press @ 60-65%

– 8-10/side bent over row

– 8-10 banded “no moneys”

*CGBP should be between 8-12 reps on first set

Fitness

B) For time:

– 400m run

– 32 RKB swings (53/35)

– 10 up/down to box step up

– 400m run

– 24 RKB swings

– 10 up/down to box step up

– 400m run

– 16 RKB swings

– 10 up/down to box step up

– 400m run

– 8 RKB swings

– 10 up/down to box step up

Performance

B) For time:

– 400m run

– 40 RKB swings (53/35)

– 20 burpee +box jump overs (24/20”)

– 400m run

– 30 RKB swings

– 15 burpee +box jump overs

– 400m run

– 20 RKB swings

– 10 burpee +box jump overs

– 400m run

– 10 RKB swings

– 5 burpee +box jump overs