Row 1 minute at sub 1:30/500 meter pace, Row 1 minute at 2:00/500 meter pace alternating for ten minutes. Rest as needed. 45 pound Push press, 30 seconds, max reps. Rest 2 minutes. 45 pound Push press 60 seconds, match 30 second effort's rep count. Rest 2 minutes. 45 pound Push press 90 seconds, again [...]

Rest Day Mobility: Skill: Muscle up Catch up day  

20 Back squat 185/135 Rest 5 minutes Run 800 meters Rest 5 minutes Tabata Squat (20 seconds on/10 seconds off X 8) Rest 5 minutes Run 800 meters Rest 5 minutes 20 Overhead squat 135/95lbs

24 inch Box jump, 25 reps 25 Pull-ups Rest 22 inch Box jump, 25 reps 20 Pull-ups Rest 20 inch Box jump, 25 reps 15 Pull-ups Rest Repeat each of the three couplets. Notes: 1. Complete the pull-ups in as few sets as possible. 2. Compare the time for the first three couplets to the [...]

Complete as many rounds in 20 minutes as you can of: Powerclean/Push-press 5RM load

Rest Day Mobility Skill - Olympic lift Clean Catch up Day