Every 3 Minutes for 12 Minutes
4 Turkish Get Ups
Steady Box Step-Ups or Box Jumps in the remaining time.
Then
Rowing Intervals
From 0:00 to 4:00 - 20-24 strokes per min
From 0:00 to 6:30 - 26-30 strokes per min
From 6:30 to 8:00 - Max strokes per min
Then
3 Rounds
20 V-ups
20 Toe-Touches
5 Rounds - 2 Minutes Per Round 1 - Power Snatch + 1 - Hang Power Snatch + 1 - Snatch (sub snatch balance) + 1 - Overheard Squat Then For...
EMOM 15 Minutes Minute #1 - 10 Goblet Squats MInute #2 - 8 Bulgarian Split Squats Right MInute #3 - 8 Bulgarian Split Squats Left Then 5...
Team Chipper Teams of 2 10 - 50 Meter Sprints 20 - Barbell Power Snatch 30 - Hanging Knee Raises 40 - Barbell Push Press 50 - Burpees 60...
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