A) EMOM x 10 min

E: 5 hang power snatch (115/75, 95/55, 65/35) – TnG if able

O: 6-8 ring dips

B) EMOM x 12 min

E: bench press 3-4 @ 75% (heavier than 5/7)

O: 6-10 T2B

C) 1K row time trial

 

*On row – work at rate right at or just above 90% 500m pace.