A) 4 sets:
Front Squat x 6-8 reps @ 30X1. Rest 1 minute
Strict Pull Ups x 6-8 reps @ 20X1. Rest 1 minute
B) Teams of 3-4. 12 minutes.
Row 2km (must be split equally between team members)
Max Strict Ring Dips (@ 1010 tempo) in remaining time (scale to Ring Press Ups from Knees…must keep hips straight)
A) On the minute for 12 minutes:
Squat Clean x 3 reps.
Start @ 60% 1RM and build if moving well.
B) As Fitness, but substitute Muscle Ups for Ring Dips if you have them.
Coaches note: Teams should be a mix of abilities and can be a mix of Fitness/Performance athletes.