0-6min, 6' AMRAP:
300m row
6/6 alt. DB snatch @easy weight
6 burpee

6-8min, 2' rest

8-13min, 5' AMRAP
250m row
5/5 alt. DB snatch
5 burpee

13-15min, 2' rest

15-19min, 4'AMRAP
200m row
4/4 alt. DB snatch
4 burpee

19-21min, 2'rest

21-24min, 3' AMRAP
150m row
3/3 alt. DB snatch
3 burpee

24-26min, 2' rest

26-28min, 2' AMRAP
100m row
2/2 alt. DB snatch
2 burpee

28-30min, 2' rest

30-31min, 1' rest
100m row
1/1 alt. DB snatch
1 burpee