Fitness

At 0:00…

– Run 800m (scale to 600m)

– 3 rounds

• 12 wallballs
• 12 RKB swings

At 12:00

– 800m row (scale to 600m)

– 3 rounds

• 10 DB SA hang power cleans (5/5)
• 10 box step ups

At 24:00

– Pick run or row

– 3 rounds

• 8 hanging knee raises
• 8 up/downs

Performance

At 0:00…

– Run 800m

– 3 rounds

• 15 wallballs (20/14)
• 15 RKB swings (53/35)

At 12:00

– 1000/800m row

– 3 rounds

• 12 DB SA hang power cleans (3/3/3/3 @ 50/35)
• 12 box jump overs

At 24:00

– Pick run or row

– 3 rounds

• 9 toes to bar
• 9 burpees to target