Rowing Sprints 3 Rounds for total time 350m 45sec rest 250m 45sec rest 150m 45sec rest
Wod 5 min AMRAP 3 Squat Snatch (115/80) 6 Burpees 2min rest 5 min AMRAP 3 Thrusters (115/80) 6 Burpees CC:EMOM 1 Muscle-up,even on the 2min rest *score total reps*
A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever
Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-
A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb