Essentials
A.
Yearly Benchmark
T-1000
Scale #1
4 Rounds For Time:
Row x 24/17 cal
Burpee Over Rower x 15 reps
Shoulder to Overhead x 9 reps 155/105
Rest 5min

Scale #2
4 Rounds For Time:
Row x 24/17 cal
Burpee Over Rower x 15 reps (You May step)
Shoulder to Overhead x 9 reps 125/75
Rest 5min

Scale #3
4 Rounds For Time:
Row x 24/17 cal
Burpee Over Rower x 15 reps (you may step)
Shoulder to Overhead x 9 reps 85/60
Rest 5min

B.
4 Sets
Med Ball Rotational Throw x 15 per side
On the 2:30 min

Fitness
A.
Yearly Benchmark
T-1000
4 Rounds For Time:
Row x 24/17 cal
Burpee Over Rower x 15 reps
Shoulder to Overhead x 9 reps 185/125
Rest 5min

B.
4 Sets
Med Ball Rotational Throw x 15 per side
On the 2:30 min

Performance
A.
Yearly Benchmark
T-1000
4 Rounds For Time:
Row x 24/17 cal
Burpee Over Rower x 15 reps
Shoulder to Overhead x 9 reps 185/125
Rest 5min

B.
4 Sets
Med Ball Rotational Throw x 15 per side
On the 2:30 min