A. Rx. 40min cap
5 rounds
Row 500m or air dyne 30cal
10x Barbell walking lunges 60/45kg
15x. Hand release push up
4 rounds
Row 400m or air dyne 20cal
10x Front squat 60/45kg
15x Pull up
3 rounds
Row 300m or air dyne 10cal
10x Clean and jerk 60/45kg
15x Burpees

V1. 40min cap
5 rounds
Row 500m or air dyne 30cal
10x Barbell walking lunges 50/30kg
15x Hand release push up
4 rounds
Row 400m or air dyne 20cal
10x Front squat 50/30kg
15x Pull up
3 rounds
Row 300m or air dyne 10cal
10x Clean and jerk 50/30kg
15x Burpees

V2. 40min cap
5 rounds
Row 500m or air dyne 30cal
Barbell walking lunges 30/20kg
Hand release push up
4 rounds
Row 400m or air dyne 20cal
Front squat 30/20kg
Ring row
3 rounds
Row 300m or air dyne 10cal
Clean and jerk 30/20kg
Burpees