Rowing For Distance, in teams:

15 min CAP

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If you did a heavy workout on the day before: use easy tempo and comment.

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Row @ 85% tempo of your 2000m row speed.
(If you are not working out the next day, go 100%.)

EMOM 12

1 min: 3 x high snatch pull, AHAP (drobbing the third)
2 min: 3 x squat clean, same weight

2 rounds for time:
50 Push press 40/30kg
50 Toes to bar

Deficit HSPU/ Hand stand technique

WallBalls
Mountain Climbers
Plate OH Press
Double Unders
Ball Slam
Box Jumps

30:10
45:15x2
??

16min Circuit

20min

Metcon:
AMRAP 12
21 wall balls
15 back squats 45/30
9 burpee over bar
21 wall balls
15 front squats 45/30
9 burpee over bar
21 wall balls
15 OHS 45/30
9 burpee over bar

10 Min EMOM
3 Snatches 60-70% of previous

12min amrap
In teams of 3
20 cal row
10 STOH
Next person starts his/hers round when previous person is off the rower.

Conditioning
5 Rounds:
10 C2B
10 Power Cleans, 60/40
10 Front Sqauts, 60/40
10 Jerks, 60/40

Squat
E2MOMx3 Back Squat x3