A: Deadlift
2x5 at 65%
2x3 at 75%
2x1 at 85%
1 AMRAP at 90%
B: Accessory - 3x12 single arm heavy rows
C: Rowing week #1
2km at Pace + 12
Rest 90 sec
3x row
500m at 2km pace with 0:45 sec rest in between
A: Deadlift
2x5 at 65%
2x3 at 75%
2x1 at 85%
1 AMRAP at 90%
B: Accessory - 3x12 single arm heavy rows
C: Rowing week #1
2km at Pace + 12
Rest 90 sec
3x row
500m at 2km pace with 0:45 sec rest in between
3:30 minutes on 90 sec off off x 6 rounds -
Round 1, 3 and 5:
24/20 cal row
6 Burpees over the rower
With the remaining time AMRAP
12 DB S2O at 50/35lbs
12 C2Bs
Round 2,4,6:
24/20 cal row
6 Burpees over the rower
With the remaining time AMRAP
12 DB Hang Power cleans 50/35lbs
12 T2Bs
*Score is total reps on the AMRAPS
Keep score separate Odd from Even