10-1 of
Burpee Box Jump Overs
24/20 and
DB Push Press 50/35
+1 legless rope climb after each round
Part B:
Row 1 km at your 2km pace
rest 2 mins
Row 500m at your 1km pace
rest 1 mins
Sprint 300m
10-1 of
Burpee Box Jump Overs
24/20 and
DB Push Press 50/35
+1 legless rope climb after each round
Part B:
Row 1 km at your 2km pace
rest 2 mins
Row 500m at your 1km pace
rest 1 mins
Sprint 300m
5 minutes on 2:30 minutes off x 4 AMRAP and pick up where you left off
20 DB snatch 50/35lbs
20 BJO 24"/20"
10 Ring dips
20 GHD sit-ups
20/18 Cal row