Fitness:
Every minute, on the minute, for 15 minutes:
Minute 1 – Pause Front Squat or Goblet Squat x 8 reps (3 Seconds at the bottom)
Minute 2 – Russian Kettlebell Swings x 12-15 reps
Minute 3 – Strict Pull-Ups x 5-6 reps
(add external weight if you’re able to make the rep range easily)
Performance:
Every 2 minutes, for 16 minutes (8 sets):
Pause Front Squat (2-3 second hold)
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
No Pause with the following:
*Set 6 – 2 reps @ 85%
*Set 7 – 4 reps @ 80%
*Set 8 – 6 reps @ 75%
Fitness:
Complete as many rounds and reps as possible in 12 minutes of:
Row 250 Meters
20 Alternating Reverse Lunges with Kettlebell Farmer’s Carry
20 Abmat Sit-Ups
Performance:
In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:
1 Power Clean (135/95 lbs)
2 Front Squats (135/95 lbs)
4 Front-Racked Reverse Lunges (135/95 lbs)
8 Chest-to-Bar Pull-Ups