Fitness: A. E2MOM Max Unbroken True Ring Rows then 3 sets @ 50% of Max Set B. 21-15-9: Front Squat (60/42.5kg) Kettlebell Swings (32/24kg) 400 Meter Run Performance: A. Bar Muscle Up EMOMx8: 40% of your Max Unbroken Set B. See Fitness Sweat: In Pairs for time: 3 Rounds: 30 Cal Bike 30 Russian Swings 32/24kg 2 Rounds: 40 Calorie Row 40 Sit Ups 1 Round: 50 Burpees 50 Calorie Ski Post results to Beyond the Whiteboard. (Gold Kettlebells are 48kg by the way)