3:00/2:00/1:00 @ increasing pace

Row
Air bike
SkiErg

3 Sets of intervals

A1. 3 Intervals, go every 3:00
500m Row

– Rest 5:00 –

3 Intervals, go every 3:00
40/30 (cal) Echo bike

– Rest 5:00 –

3 Intervals, go every 3:00
500m SkiErg

Your score for each set is your slowest time in the set.

21-15-9
DBL Kb snatch
Pull Ups

@20/12

3 rounds for time of

• 30 dumbbell snatches
• 30 toes-to-bars

♀ 35-lb DB ♂ 50-lb DB

A,
7 rounds for quality of:
Row / Bike, 3 mins
2 Bench Press, pick load

Row / Bike- RPE 7/10
Bench Press- 85%+ 1RM

B,
6 rounds for time of:
30 Double Unders
5 Strict Handstand Push-ups
3 Hang Squat Cleans, 102/70kg
1 Rope Climb

Goal
Sub 15 mins.

C,
For quality:
3x 6 Eccentric Dumbbell Pull Overs, pick load
Sprinter Stretch, L 1:30 min/R 1:30 min
Adductor Stretch, 1:30

Hang squat clean 2 RM

2x5 reps of Seal row

For time:
Row 250m

Partner Workout

In 15 mins complete :
150/120 cal row
Every 3 mins complete
10 Syncro USA swing @24/16kg
10 Syncro goblet squat
10 Syncro Up Down
Remaining time amrap of the miniwod!

Score : reps Completed in miniwod at the end!

REST 3 mins

In 15 mins complete :
150 box jump @60/50cm
Every 3 mins row 25/20 cal
Remaining time max rep Syncro KB Snatch @24/16kg

Front squat

4 x 3 @ 80+%, go every 3:00