Intervals Row, 2500 m | 12:38

Intervals Row, 500 m | 1:54

Intervals Row, 250 m | 0:49

Sets 1 Clean & Jerk | 65 lbs 1 Clean & Jerk | 75 lbs 1 Clean & Jerk | 80 lbs 1 Clean & Jerk | 85 lbs 1 Clean & Jerk | 85 lbs

3 rounds of: 20 Back Squats, 45 lbs 10 Pull-up (green band)s

150 Kettlebell Swings, 26 lbs

Intervals Row, 2500 m | 13:31

Intervals Run, 1 mi | 0:00

21-15-9 reps of: Hang Power Clean, 30 lbs Goblet Squat, 20 lbs Dumbbell Bicep Curl, 10 lbs Plank Hold, 30 secs

Intervals Treadmill Run, 1 mi | 10:11

3 rounds of: 20 Box Step Overs 20 Air Squats 20 Knee Push-ups 100 Jump Rope Singles

5 rounds of: 100 Jump Rope Singles 5 Power Snatches, 65 lbs 5 Ring Rows 5 Box Jumps, 24 in

20:00 AMRAP: 1 Deadlift, 145 lbs 10 Hanging Knee Raises 15 Burpee (Bar Facing)s

AMReps in 8 mins: Clean & Jerk | 33 reps, 85 lbs

Sets 2 Clean & Jerks | 105 lbs