Part A:
AMRAP 8 Minutes 2-4-6-8...
Wall Walks 4-8-12-16... Dumbbell Snatches
Part B:
Row 1km at your 5km pace
Rest 30 sec
Max effort 300m
Rest 2 minutes
x 3 rounds
Part A:
AMRAP 8 Minutes 2-4-6-8...
Wall Walks 4-8-12-16... Dumbbell Snatches
Part B:
Row 1km at your 5km pace
Rest 30 sec
Max effort 300m
Rest 2 minutes
x 3 rounds
4 mins on 4 mins off x 4 AMRAP
Burpees Over the Rower
Row cals
T2Bs
Cycle 1 = 21 reps of each
Cycle 2 = 18 of each
Cycle 3 = 15 of each
Cycle 4 = 12 of each