Fitness:
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – Deadlift x 6-8 reps @ 30X1
Minute 2 – L-Seated DB Press x 6-8 reps @ 20X1
Minute 3 – Russian Step-Ups x 10 reps on Left Leg
Minute 4 – Russian Step-Ups x 10 reps on Right Leg
Minute 5 – Supine Leg Lowering x 6-8 reps @ 5010
Performance:
Every 4 minutes, for 20 minutes (5 sets) of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Strict Handstand Push-Ups x max reps
Note weight used and reps achieved.
Fitness:
Three rounds for time of:
Row 350 Meters
25 Kettlebell Swings
15 Goblet Squats
Use the same kettlebell for both movements.
Performance:
Three rounds for time of:
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Jerks
Rx (115/75)
Rx+ (155/105)
*12 Minute Cap. Pick an appropriate weight so you can finish under to cap.