Workout A.

min 1. max DU
min 2. rest
min 3. max KB swing (24/32)
min 4. rest
min 5. max mountain climber
min 6. rest
min 7. max DU in 45 sec, 15 sec rest
min 8. rest
min 9. max KB swing in 45 sec, 15 sec rest
min 10. rest
min 11. max mountain climber in 45 sec, 15 min rest
min 12. rest
min 13. max DU in 30 sec, 30 sec rest
min 14. rest
min 15. max KB swing in 30 sec, 30 sec rest
min 16. rest
min 17. max mountain climber in 30 sec, 30 sec rest.

3 min rest

Workout B.

In a group of three rowers:

Row 300 m as fast as you can. Record the mean velocity of the 300 m. Each rower in the group does the same in turns (Found in the memory of the C2 rower)

After that each rower in the group rows as far as they can with the mean velocity they have recorded. When the velocity drops below the 300 m mean velocity, the next rower starts rowing, and so on for 3-5 rounds.

Work : Rest 1:2

Record the calories rowed by the team.

Your result is the reps from the workout A + the calories achieved by the team.