Fitness
10 x 100 m Sprint
Walk back and repeat
2 rounds for time:
500 m row
25 wall balls
15 jumping pull ups
Performance
10 x 100 m Sprint
Walk back and repeat
For time:
1000 m row
50 thrusters 45/35
30 pull ups
Sport
AM)
10 x 100 m Sprint
Walk back and repeat
E2MO2M x 5
3 T&G Power cleans
15 seconds rest
15 UB WB 20/14
increase the PC weight over 5 sets
PM)
Olympic lifting
