Part A:
On the 10 minutes x 3
Row 1500m/1200m
At your 2km Pace + 4 sec
Part B:
A: Strict Press
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%
B: Accessory - 4x12 bicep curls
Part A:
On the 10 minutes x 3
Row 1500m/1200m
At your 2km Pace + 4 sec
Part B:
A: Strict Press
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%
B: Accessory - 4x12 bicep curls
On the 7 minutes x 6
10 shuttle runs (1 run = 80 feet)
20 WBs
10 shuttle runs
80 feet of burpee broad jumps
*score is slowest round