6PM:

6 rounds with partner (~45-50min):

• 1k row (1:50/500m pace)
• Wattbike for cals

Other one bikes while the other rows 1k. Alternate btw machines. Try to have fast transitions and aim to hold the same pace on the rower. No rest btw.

I holded 1:49/500m and +1000cal/hour

AMRAP 15'

100 Double Unders
50 Walking Lunge
21 KTB Swing (24/16)
18 Wallball (9/6)
15 Pull Ups

5-5-5-5-5

Weighted dip 6x5

AM: 75 min
Warm up for10 min
1.Rowing intervals
5 x 8 min on:2 min off @ 155-165 W
- Pace: 2.10, 2.10, 2.09, 2.09, 2.08, avg. 2.09/500 m
- Watts: 156, 158, 160, 160, 165, avg. 160
HR 164/181
Cool down for 5 min

PM: 120 min
Warm up for 15 min

1.MU
- Drills
- MU 6x1 + 10x2
- MU x26

2.BCTB
- Drills
- BFLY x25
- BCTB x25 (singles)

3.Weightlifting
A. Hang snatch x 2
Go every 90 s. x 10

B. EMOM5:
5 power snatch @ 30 kg

Active recovery
60 min swimming

12min
1: 5x shoulder press
2: 5x front squat
3: 5x kipping pullup

Seated shoulder press 3x6, 1x4

Team race to cover 100km:
5km run
30km row
65km bike

Run 5km
Row and bike concurrently.

Focus: Front Squat 10 Minute warm up to heavy wgt then 7x1 adding each Round

25 Minute cap including warm up sets

Metcon: 12 Minute AMRAP

200m Run
7 Med Ball Get Ups
15 OHS w/ Med Ball 24/20 L3 & L2, 14/10 L1

Score = 1 RM / Rounds + Reps