Row: 3x( 250m +500m+ 750m)

Rest the exact time it takes you to do each interval in each set.

I much prefer the running version of this workout, but tightness in the achilles forced me to the rower.

Do Over! 2nd attempt

10 min AMRAP:
30 double unders
15 power snatch, 55#

For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 front squats & towel pull ups (sub for rope climb)

Also cleaned bar from the floor for front squats
Rx front squats at 95#

4 Rounds

5 Bar MU or CTB PU
10 Box Jumps 24"/20"(Tire)
15 Push ups
20 Air Squats

7-5-3:
Thrusters

10 rounds for time:
25 pushups
25 air squats

5 rounds of
10 x barbell push jerk - 40kg
10 x barbell hang clean - 40kg

FOR TIME:

400 Meter run

21-18-15-12-9-6-3
KB Swings (53/35)

Pushups

100 Situps

2 Rounds

31 KBS 1/1.5
31 Med Ball Clean 14/20
31 K2E
31 Box Jump 20in
31 Walking Lunge

20 Pullups for time: 1:01
Power Clean
5 Sets 3 Reps

45-65-75-85-90-95 Failed on 3rd attempt