| AM Session: | Rowing Interval |
| 10X2 Min Row | |
| rest 2 Min – Aim for same output every Set | |
| 1 | FT: Steady Warm-Up Pace |
| 60 Cal AD – Every 10 Cals – Get off and perform 8 T2B | |
| 2 | BS – Find a tough set of 3 – ONly Five Total Sets |
| 3 |
BS 5X3 @75-80% of 2 – Quality and Smooth reps here – rest as needed
|
| 4 | 8X1 Snatch @80%+ – rest as needed |
| 5 | FT: Push the Pace |
| 30 S2OH @65% of Split Jerk RM | |
| 7 Min Rest into…. | |
| FT: Push the Pace | |
| 12/10 Bar Muscle Ups | |
| 25/20 Cal AD | |
| 12/10 Bar Muscle Ups | |
| 6 | 4X20 Weighted Hip Extensions |
| rest as needed |
