Fitness:

A.) Double KB FS – 4×8

B.) For time

40 cal row

40 WB sit-ups (20/14)

40 wallballs (20/14)

40 burpees

Performance:

A.) Back Squat 4×10 @ 65% or less

B.) For time

40 cal row

40 WB sit-ups (20/14)

40 wallballs (20/14)

40 burpee over WB

Competitor:

A.) Back Squat – 4×10 @ 65% or less

B.) For time

50 cal row

50 GHD or WB sit-ups (20/14)

50 wallballs (20/14)

50 burpee over WB

C.) 10-15 min butterfly practice

D.) Death by C2B – 10 min

1 C2B first min

2 C2B second min…

Kipping is allowed, if you fail start over at 1 rep

-Results to comments!