Fitness:
Every minute, on the minute, for 18 minutes:
Minute 1 – Front Squat x 6 reps
(add weight if you make all 6 reps)
Minute 2 – Supinated-Grip Pull-Ups x 6 reps
(add weight if you make all 6 reps)
Minute 3 – 6-10 Burpees
Performance:
Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps
Fitness and Performance:
For time:
– Row 1000 Meters
– 75 Kettlebell Swings (53/35)
– 50 Wall Ball Shots (20/14)
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps or Ring Row x 8 reps
Minute 2 – Bottom’s Up Kettlebell Carry x 20 yards each arm