Fitness
For time
25 push ups
15 KB swings
400 m Run or 500 m Row
20 push ups
15 KB swings
400 m run or 500 m row
15 push ups
15 KB swings
400 m run or 500 m row
10 push ups
15 KB swings
400 m run or 500 m row
5 push ups
15 KB swings
400 m run or 500 m row
Performance
For time
21 ring dips
15 KB swings
400 m Run or 500 m Row
15 ring dips
15 KB swings
400 m run or 500 m row
9 ring dips
15 KB swings
400 m run or 500 m row
6 ring dips
15 KB swings
400 m run or 500 m row
3 ring dips
15 KB swings
400 m run or 500 m row
Sport
2 position snatch (floor/hang)
1-1-1-1-1-1-1
Front Squats
2-2-2-2-2
3 second pause at full depth
