In 7 mins, for max reps of:

60/48 Row Calories

max reps in remaining time Dumbbell Snatches, 70/50 lbs

— Rest 3 mins —

In 7 mins, for max reps of:

60/48 Row Calories

max reps in remaining time Strict Handstand Push-ups

— Rest 3 mins —

In 7 mins, for max reps of:

60/48 Row Calories

max reps in remaining time Burpee Box Get Overs, 30/24 in

Stimulus is moderate, steady intensity across the rower so that athletes earn time to accumulate reps on each paired movement. Paired movements are programmed to be challenging, so athletes should work strategically and plan rest to accumulate reps without burning out.

Athletes should have at least 3+ minutes to accumulate as many reps as possible. Scale calories to ensure athletes stay within the time frame.