Fitness

A.

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Bent-Over Barbell Rows x 6-8 reps @ 2111

Station 2 – Jumping Lunges x 6-8 reps

Station 3 – Handstand Hold x 60s

B.

Every minute, on the minute, for 20 minutes (5 sets):

Minute 1 – 30 seconds of Assault Bike (for calories)

Minute 2 – 30 seconds of banded Kettlebell Swings

Minute 3 – 30 seconds of Dumbbell Push Press

Minute 4 – 30 seconds of Battling Ropes

Performance

A.

Every 2 minutes, for 20 minutes (5 sets) of:

Station 1 – 60 seconds of Strict Muscle Ups

Station 2 – 60 seconds of Strict Handstand Push-Ups 

B.

Complete as many rounds and reps as possible in 10 minutes of:

10 Box Jumps

10 Alternating Dumbbell Snatches

10 KB Thrusters