Part A: Set up in groups of three.
15 minute EMOM
1st minute - 2 Push press at 80% of 1 RM (from rack)
2nd minute - 2 Front squats at 70% of 1 RM (from rack)
3 rd minute - 40 DU
Part B:
For time
4 rounds of 20 WB and 20 sit-ups
Part A: Set up in groups of three.
15 minute EMOM
1st minute - 2 Push press at 80% of 1 RM (from rack)
2nd minute - 2 Front squats at 70% of 1 RM (from rack)
3 rd minute - 40 DU
Part B:
For time
4 rounds of 20 WB and 20 sit-ups
Rowing Intervals!
1 minute rest after each interval
300m/250m - At 2km pace 600m/500m
At 2km pace +2 900m/750m -
At 2km + 4
Rest 3 minutes x 3 rounds
Bench press - Based off your 3RM (set as 100%)
1x10 at 60%
1x8 at 70%
3x6 at 75%
1xAMRAP at 80%