Fitness
For time:
100 skip rope
200 m row
400 m run
200 m row
100 skip rope
2 minutes rest
10 push ups
20 Slam balls
30 KB swings
20 Slam balls
10 push ups
2 minute rest
100 skip rope
200 m row
400 m run
200 m row
100 skip rope
Sport and Performance
For time:
100 DU
250 m run
500 m row
250 m run
100 DU
2 minutes rest
10 HSPU
20 DB snatches
30 pull ups
20 DB snatches
10 HSPU
2 minute rest
100 DU
250 m run
500 m row
250 m run
100 DU
