| AM Session: | Rowing Interval |
| 8X2 Min Row Sec Row | |
| rest 2 mins – Aim for same output every Set | |
| 1 | 2 Steady Rounds |
| 10 Cal AD | |
| 15 BB Thrusters | |
| 20 Hand Release Push-Ups | |
| 2 | BS – Find a tough Double on the day |
| 3 | BS 5X2 @80+% of 2 – Quality and Smooth reps here |
| 4 |
9X1 Snatch @82.5%+ – rest as needed – as sets get heavier – keep working perfect reps here
|
| 5 | 3 Rounds For Time: Push the pace a bit |
| 20/15 Cal Row | |
| 15 KBS (70/53) | |
| 10 Burpees over Rower | |
| 6 | 4X6-8 GH Raises @21X1 – rest as needed |
