PROGRAM A)

1)Row 30 seconds on 30 seconds off for 20 minutes

2)AMRAP in 12 min:

21 burpees

14 Thrusters

PROGRAM B)

Strength:

1) Take 20 min to establish a 1RM snatch

Cond:

40 T2B

40 cal row

30 T2B

30 Cal row

20 T2B

20 Cal row

10 T2B

10 Cal row