A.) Snatch Waves

Wave 1
3 reps @65-70%
2 reps @70-75%
1 rep @75-80%

Wave 2
3 reps @70-75%
2 reps @75-80%
1 rep @80-85%

B.) 10 rds BW gymnastics
1 Legless
3/2 Strict HSPU
6 pistols alternating

C.) 3 rounds
2 min bike erg meters
1 min rest
2 min row erg meters
1 min rest

-goal of the workout is pacing, so you have to hold ave/500m & ave/1000m pretty close to same in every round. Reset the monitor on every round.
-bike rpm ~85-100
-rowing strokes 23-27 s/min