Warm up:
10 bf burpees EMOM x 10 min
NOSE BREATHING
Mobilize
A) 4x
3 minutes on/2 minutes rest
Row 60/48
Max rope climbs w/remainder
(Your max effort row may still not be enough to get you off the rower in 3 minutes. So your score will just be your total cals.)
B) class(you don’t need to do the additional rowing sprints/just the AMRAP)
C) up to 1 hour weakness
Accessory
4×12 ring pull-ups(scale to ring rows if needed)
4×12 strict hspu(scale to get 12 unbroken)
4×20 back rack lunge