5 x every 5 min, each round for time of

500m/400m row then
4 x
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
- Use 70% of haviest on 4.6.
- score is slowest round

Goal & Intensity:
- Build strength and conditioning by combining high heart rate work with technical barbell movements.
- Maintain control and form even when breathing gets heavier.
- Each round should feel tough but manageable — the load should challenge you without breaking your mechanics.
- The row elevates your heart rate, while the complex pushes full-body strength and coordination.
- Start steady and save energy to maintain consistency in later rounds.
RPE 7-8