Teams of 2 For Time (20 min cap)

Divide the Row evenly then:
Athlete A does one KB Swing.
Athlete B does one KB Swing.
Athlete A does one Box Jump.
Athlete B does one Box Jump.
Athlete A does two KB Swings.
Athlete B does two KB Swings…etc.

(Comp & Fitness)
1000m Row

Then ladder from 1-10 of
KB Swings 1/1.5p
Box Jumps 20″/24″

Rest exactly 2 minutes

Then ladder from 10-1 of
KB Swings
Box Jumps

(Bootcamp)
500m Row

Then ladder from 1-10 of
Russian Swings @ manageable weight
Box Step Ups

Rest exactly 2 minutes

Then ladder from 10-1 of
Russian Swings
Box Step Ups