Part A:
On the 10 minutes x 3
Row 1500m/1200m
At your 2km Pace + 4 sec
Part B:
A: Strict Press
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%
B: Accessory - 4x12 bicep curls
Part A:
On the 10 minutes x 3
Row 1500m/1200m
At your 2km Pace + 4 sec
Part B:
A: Strict Press
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%
B: Accessory - 4x12 bicep curls
Start with:
21 Power snatches 95/65
12 shuttle runs
6 Wall Walks
Every round the wall walks go down by 1, and the runs go down by 2, and the snatches go down by 3.
Finish with:
6 Power snatches 95/65
2 shuttle runs
1 Wall Walks