Fitness and Performance
For time:
800 m row + 40 pull ups
600 m row + 60 push ups
400 m row + 80 sit ups
200 m row + 100 air squats
Sport
5 x 2 pause snatch
3 x 3 BTN PP
1 x 20 Front rack walking lunges
4 sets for total time and # of CTB:
400 m run
ME UB CTB
work : rest = 1 : 1
