7min 80% effort

– 25 DU

– Row 200m

– 10 RKB swings (heavy)

rest 5 mins (actively)

7mins 90% effort

– 5 SA DB power snatch 65/40#

– 5 SA DB PS 65/40#

– 5 CTB pull-ups

– 10 Sit-ups

rest 10 mins (actively)

7mins 97% pace effort

– Row 400m

– 10 burpee over erg

Notes:

– work on pacing through the 7min efforts keeping them sustainable for 80-90%

– go hard on 97% pace in early stage and finish hard