@ 80-90% intensity

A. 8 min amrap:

Row 200m

8-10 Rower Pike Ups

Rest 2 mins

B. EMOM x 8 mins

min 1 – 10 Hang Power Cleans (60/40)

min 2 – 30-50 DU’s

Rest 2 mins

C. 8 min amrap:

Run 200m

45s Weighted Plank Hold