Row 120/100 cals
40 Burpees over the rower
40 DB snatch at 70/50
Rest 3 mins
Row 60/50
20 Burpees over the rower
20 DB snatch 70/50
Rest 2 mins
Row 30/25 cals
10 burpees over the rower
10 DB snatch 70/50
Row 120/100 cals
40 Burpees over the rower
40 DB snatch at 70/50
Rest 3 mins
Row 60/50
20 Burpees over the rower
20 DB snatch 70/50
Rest 2 mins
Row 30/25 cals
10 burpees over the rower
10 DB snatch 70/50
For time:
1 km run
160 feet of Farmer Carry 32kgs/24kgs
1 km row
120 feet of burpee broad jumps
1 km run
80 feet of lunging with one 50/35lbs DB held on your back
1 km row
160 feet of sandbag carry 150/100
1 KM Run
80 WBs