Fitness:
3 Rounds
Deadlift x 6-8
Rest 45 Seconds
Box Jump x 1.1.1.1. (5-7 Seconds between reps)
Rest 45 Seconds
Ring Rows x 6-8
Rest 45 Seconds
Plank Hold x 45-60 seconds
Rest 45 Seconds
Performance:
5 Rounds
Deadlift (TnG) x 5
Rest 20 Seconds
Tall Box Jumps x 1.1.1. (5-7 Seconds between reps)
Rest 2-3 Minutes
Fitness and Performance:
75 x KBS (53/35)
75 x Burpees
* 8 Minute Cap. Break the reps up however you would like. Time stops when you complete 75 reps of both movements.
Each uncompleted rep after the 8 minute cap = 1 second on your total time.