2:30 mins on 60 sec off x 4
AMRAP 25/20 cal row
25 DB snatch 50/35
5 RMU
Rest 4 mins 2:30 mins on 60 sec off x 4
AMRAP 25/20 cal row
15 Burpees over the rower
10 HSPU
2:30 mins on 60 sec off x 4
AMRAP 25/20 cal row
25 DB snatch 50/35
5 RMU
Rest 4 mins 2:30 mins on 60 sec off x 4
AMRAP 25/20 cal row
15 Burpees over the rower
10 HSPU
*We test next week
A:Row 1500m/1250m at Pace +4
Rest 2 mins
Row 1000m/750m at Pace +2
Rest 2 mins
4x500m at Pace -1 with 1 min rest between each set
Row one final 500m at Pace -4 or better
B: Based off your 3 RM
1x8 at 75% 1x6 at 80% 4x4 at 85% 1 AMRAP at 90%