Time Trial
Record your best time/reps of:
Rowing 500 m (time)
*rest as needed
Burpees 1 mins (reps)
*rest as needed
==> Then do the second attempt of all of those.
Conditioning
For Time:
400 m run
27 Chest to Bar Pull-Ups
21 Overhead Squats (50/35 kg)
15 Power Snatches (50/35 kg)
9 Full Snatches (50/35 kg)
Cap time : 20 mins