Fitness:
For Time:
30 Calorie Row
30 Knee Ups
30 Box Jumps
30 Russian KBS
30 Burpees
30 Wall Balls
300m Run
Performance:
For Time:
40 Calorie Row
40 T2B
40 Box Jumps (24/20)
40 KBS (53/35)
40 Burpees
40 Wall Balls (20/14)
400m Run
Bonus / Extra Credit
Fitness:
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
Add weight every set.
Bonus / Extra Credit
Performance:
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 60%
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)