Fitness isincreased work capacity across broad time and modal domains.

Performance 1000m row then 5 rounds for time of 16 CTB pull-ups 8 strict handstand push-ups 24 GHD sit-ups

Fitness 800m row then 4 rounds for time of 8-12 prone-lying ring rows 4-8 handstand push-ups / hand-release push-ups 25 sit-ups