3 minutes:

– 500/400m row

– Max RKB swings in remaining time (70/44)

R1M

3 minutes:

– 400m run

– Max double unders in remaining time

R1M

3 minutes:

– 500/400m row

– Max burpee pull-ups in remaining time (sub 3 burpee + 3 pull-ups, RX+ burpee MUs)

R1M

3 minutes:

– 400m run

– Max box jump overs in remaining time (24/20”)

R1M

3 minutes:

– 500/400m row

– Max DB snatch in remaining time (55/35ish)

R1M

3 minutes:

– 400m run

– Max wallballs in remaining time (20/14)

 

*Pace this so it is a constant stream of work. Manage your heart rate during rest periods. Keep run and row times the same.