BOTH CONDITIONING:
On a 12 min clock: Run 1600m then in remaining time max metres on rower
REST 5 mins
Performance: 3 Strict Pullups; 6 HSPU; 12 Toes to Bar 12 min AMRAP
Fitness: 6 Pullups; 9 Hand Release Pushups; 12 Knee Tucks 12 min AMRAP
BOTH CONDITIONING:
On a 12 min clock: Run 1600m then in remaining time max metres on rower
REST 5 mins
Performance: 3 Strict Pullups; 6 HSPU; 12 Toes to Bar 12 min AMRAP
Fitness: 6 Pullups; 9 Hand Release Pushups; 12 Knee Tucks 12 min AMRAP