On the 3:00 minutes X 10 rounds - 24 WB, 12 C2B, 6 bar hop burpees, 3 power cleans at 205/135
On the 3:00 minutes X 10 rounds - 24 WB, 12 C2B, 6 bar hop burpees, 3 power cleans at 205/135
A: Bench Press 4x10 at 60% of your 3 RM,
if you do not have one, work up to a heavy set of 10.
B:Rowing Week #1
600/500m at your estimated 2km pace+4sec/500m.
Rest 90 seconds x 6