Row 1000M
Rest 3 min
Row 500M
Rest 3 min
Repeat Cycle.

Times: 03:43.7 01:44.9 03:58.6 01:55.2

I designed this one my self. Mostly to see how much my pace drops when I go the longer distances v. the 500. Next time I think I'll do 500 - 1000 500 - 1500 500- 2000 so I see how long it takes me to vomit.

Strength: 1x20 back squats (went up 5%...105#s)

Metcon:
"Angie"
-100 pull-ups (went to ring rows after 60... hands started bubbling)
-100 push-ups (HR for 80, did 20 on knees)
-100 sit-ups
-100 squats

Clean and Jerk #135
5 reps emom for 6 minutes - total 30 reps

10min emom

20min AMRAP
KB Swing (20kg) x20,
Push up x10,
400m run

3 rounds for time:

• 50 Du's
• 40 Sit Up's
• 30 Med ball slams #10
• 20 Pull up's
• 10 HSPU

Finisher:
5 rounds of 7 Thruster's #95 with 1 min rest between set's

80 push-ups
15 pull-ups (strict)
20 KB squat (24 kg)
30 KB swings (24 kg)
20 KB Lunges (24 kg)
30 atomic sit-ups
20 dips
30 burpees

15 min AMRAP of:

9 Knees to elbows
6 KB squat (24 kg)
3 Hand stand push-ups

Six rounds for height of:
Box jumps

3 miles + Obstacles