Warm up:
Row 3500 m
Mobilize
A)
10 min emom
Even: 20/15 cal assault bike
Odd: 50 dubs
At 10:00 min mark
42 ghdsu
21 power snatch 95/65
Rest 2 min
30 ghdsu
15 power snatch 115/75
Rest 2 min
18 ghdsu
9 power snatch 135/95
B) class OR
5 min AMRAP
ROW 60 cal
Max burpees over the rower
Rest 5 min
5 min AMRAP
50 burpees over the rower
Max cal rower
C) 14 x :30 on/:30 off
Alternate between
Db step ups and DB walking lunge 50ish/35ish