A. Waveload DL (all based on 1RM):
Wave 1:
60% x3
70% x3
80% x3

Wave 2:
65% x3
75% x3
85% x3

B. E2MO2M for 12 min (3 intervals):
THIS: 10 unbroken hang squat cleans
(challenge: 155/103;
rx: 135/93; fx: 95/63)
+ Row max. cal in time remaining
(HARD PACE)
THAT: REST/WALK – walk 100 m or keep moving for at least :90 secs.

*Record total calories for
EACH interval. Partner up
to share rowers.