Row 5 000 Meters

5 rounds for time of:
400-meter run
1,600-meter Echo bike

2-4-6-8-10 reps for time of:
Push jerks
Front squats

30-25-20-15-10 reps for time of:
Double-under
Toes-to-bars

Back squat 1-1-1-1-1-1-1 reps

Goal is 85% and above on every set

Rest 3 to 4 minutes between sets.

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Scaling:
The goal here is to start heavy and stay heavy. For those who know their recent max, holding 85% and above will be a great challenge. For all athletes, and particularly those who are newer to strength days, work at a weight that is challenging, but still enables you to maintain sound mechanics.

7 rounds for time of:
7 single-dumbbell Snatches
100-meter single-dumbbell carry

20 minutes of EMOM:
Row
Bike
Run

Complete as many rounds and reps as possible in 20 minutes of:
3 wall walks
6 thrusters
18 burpees