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
15-12-9-6-3 of
Single Arm DB devil press at 50/35 and C2Bs
Rest 5 mins
3 RFT of:
12 Single Arm Hang Clean and jerks switching sides every 3 reps and
6 BM
Rest 5 Mins
1 Mile Run!
Score is total time!