A) 2 sets:

5 min AMRAP @ 80-90%

– 1000/800m row

– In remaining time AMRAP burpee pull-ups

R3M

5 min AMRAP @ 80-90%

– 800m run

– In remaining time AMRAP burpee box jump overs (24/20”)

R3M

 

*Goal is to score the same rep total your second time through.

*RX+ scale up to burpee ring muscle-ups.

 

B) 3 sets for quality:

– farmer’s carry down and back (heavy)

– 10 kneeling paloff presses x side (red or green band)