Fitness:
Four sets of:
Back Squat x 8-10 reps
Rest 20 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Turkish Get-Up x 1-2 reps each arm
Rest 60 seconds
Performance:
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%
Fitness:
In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
3 Push Press
6 Box Jump-Overs
9 Kettlebell Swings
Performance:
In Partners, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
3 Push Press (155/105 lbs)
6 Box Jump-Overs (30/24)
9 Kettlebell Swings (32/24 kg)