8R
On a 3 minute timer,
-sprint 200/150m on the rower
-rest or row easily for the remainder of the time
Priority 1: Reach the fastest speed possible as quickly as possible
Priority 2: sustain top speed for as long as possible
These are sprints, with full recovery. Please do not pace on these. Every round should be a maximal effort.
Rest 5 min
Tabata row
30:00 EMOM- Switch stations every minute. work for 30 seconds at each station. Rest the remainder of the time.
A) :30 GHD Sit-ups
B) :30 double under
C) :30 Sumo Deadlift High Pull
D) :30 Row
E) :30 L-sit
F) :30 Airdyne
6 rounds for time:
-24 air squats
-24 push-up
-24 walking lunges
-400m run
10-9-8-7-6-5-4-3-2-1 reps for time of:
-1 1/2 body-weight deadlift
-Body-weight bench press
-3/4 body-weight clean
-Set up three bars and storm through for time.
10 min EMOM 3 position snatch
Odd minute start at high hang, then top of knee, then floor
Even minute, start at floor then top of knee, then high hang.
Increase weight with each round
3 rounds for time of:
-run 250 meters
-12 squat snatches, (65/45) aim for perfect position and form here. Fast feet
-21 push-ups