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
4 mins on 4 mins off x 4
AMRAP
7 Shoulder to overhead 155/105,
9 deadlifts 155/105,
11 Burpee box jumps over 24/20
13 T2Bs
Start each 4 min piece back at the start.
At each new 4 minute piece remove one rep from each movement
So round 2 is 6,8,10,12 and round 3 is 5,7,9,11 ... etc.
The goal is two full rounds each time. Score each 4 min piece separately.