Row 120/100 cals
40 Burpees over the rower
20 Single DB S2O at 70/50 (switch every 5 reps)
Rest 3 mins
Row 60/50
20 Burpees over the rower
10 Single DB S2O 70/50
Rest 3 mins
Row 30/25 cals
10 burpees over the rower
5 Single DB S2O 70/50
Row 120/100 cals
40 Burpees over the rower
20 Single DB S2O at 70/50 (switch every 5 reps)
Rest 3 mins
Row 60/50
20 Burpees over the rower
10 Single DB S2O 70/50
Rest 3 mins
Row 30/25 cals
10 burpees over the rower
5 Single DB S2O 70/50
A:On the 2 minutes at increasing loads
1 hang clean + 2 front squats + 1 push press + 1 jerk
B: Back squats
6x5 at 70%