Fitness
3 minute clock
3 sets:
50 SU + 10 alt. DB Snatches + AMRAP Burpees
Rest 3 minutes
6 minute clock
4 sets:
50 SU + 10 DB push press + AMRAP Burpees
Rest 3 minutes
9 minute clock
5 sets:
50 SU + 10 V sits + AMRAP Burpees
Performance
3 minute clock
3 sets:
20 DU + 10 alt. DB Snatch 50/35 + AMRAP Burpees
Rest 3 minutes
6 minute clock
4 sets:
20 DU + 10 DB push press 50/35 + AMRAP Burpees
Rest 3 minutes
9 minute clock
5 sets:
20 DU + 10 T2B + AMRAP Burpees
Sport
T/TT
Rowing:
Take your 5 K goal pace and hold it for as long as possible.
When your average drops by 5 seconds rest 3-5 minutes.
Record distance of each piece and number of breaks.
