PART 1

FITNESS

5 RNFT
Tempo Back Squat x 3-5 Reps @ 3211
1-1-2 DB Bench Press x 6-8 Reps

SPORT

Every 2min for 14min (7 sets)
Build to a Heavy 2 Rep Pause Back Squat @ 1311

PART 2

“DUNDER”

FITNESS

For Time
W/ a Partner (One Person Works At a Time)
2,000m Row
150 Wall Balls
40 Box Jumps Overs or Step-up Overs
40 Pull-Ups or Ring Rows

SPORT

For Time
W/ a Partner (One Person Works At a Time)
2,000m Row
200 Wall Balls 20/14
50 Box Jumps Overs 24/20
50 C2B