Fitness
In teams of two —
15 min – partners alternate rounds:
500m row
15 thrusters
8 bar-facing burpees
+
(Rest 5 min)
+
15 min:
1000m row
30 thrusters
16 bar-facing burpees
Performance
In teams of two —
15 min – partners alternate rounds:
500m row
25 thrusters (45/35)
15 pull-ups
+
(Rest 5 min)
+
15 min – partners switch as needed:
1000m row
50 thrusters (45/35)
30 pull-ups
