With a partner for time:
1k Row - while partner holds KB in front rack *switching every 250m
50 Double KB swings - partner holds plank *switching every 5 reps
100 DU or 200 Single unders - each
50 Double KB deadlifts - partner hangs from pull up bar *switching every 5 reps
1k Row - while partner holds KB in hand *switching every 250m
FIT CLASS
Part A
Burpee broad jump - 4x4
Seated box jump - 4x4
Lateral line jumps - 20x4
Part B
Pallof press - 10/hand x3
Powell raise - 10/side x3
Skull crushers - 15x3
Workout
6 Rounds
12 Jump Squats
12 DB snatches
12 Ring rows