5 x 3 min on 3 min off

10/14 cal row
7 wall balls
3 sHSPU
-Score is rounds + reps
-1 round is 20/24 reps
-continue where you left off

Goal & Intensity
-Build the ability to repeat high-intensity work without losing output across rounds.
-The aim is to find a pace you can sustain for all five intervals.
-Each 3-minute work window drives heart rate up quickly and loads the shoulders and midline, while the long rest allows near-full recovery.
-This is interval capacity work, not a long grind.
RPE: 8 — hard and breathy, but controlled in every interval.
💡 Coach’s Tip
Break wall balls and strict HSPU into calm, confident sets early so your rowing power stays consistent throughout the workout.
Why this workout: Repeated work–rest intervals develop anaerobic capacity and recovery under fatigue — key qualities for Open-style and competitive CrossFit workouts. It also teaches smart pacing from round to round.