30 seconds on 1 minute off for 21 rounds.
Rounds 1-7 max calories on the row.
Rounds 8-14 20 SIngle arm DB snatch (50/35) + AMRAP push ups.
Rounds 15-21 15 OHS squats (50/35) AMRAP burpees.
(score is total cals+pushups+burpees)
30 seconds on 1 minute off for 21 rounds.
Rounds 1-7 max calories on the row.
Rounds 8-14 20 SIngle arm DB snatch (50/35) + AMRAP push ups.
Rounds 15-21 15 OHS squats (50/35) AMRAP burpees.
(score is total cals+pushups+burpees)
16-12-8-4 of sandbag 150#/100# squats with
80 feet of HW after each set
Right into
10-8-4-2 of sandbag 150#/100# cleans
with
200m runs after each set.