Fitness

For time with a partner:

– 800m row (200m splits)

– 100 RKB swings

– 800 m run (200m splits)

– 80 wallballs

– 800 m run (200m splits)

– 60 strict pull-ups or ring rows

– 800m row (200m splits)

Performance

For time with a partner:

– 1000m row (250m splits)

– 120 RKB swings (53/35)

– 800 m run (200m splits)

– 100 wallballs (20/14)

– 800 m run (200m splits)

– 80 pull-ups

– 1000m row (250m splits