Essentials:
A.
12min to work on the skill and form of Rowing
Tran 2min
B.
6min to Work on the skill and form of Wall Balls
Tran 2min
C.
12min to work on the skill and form of Power Cleans
Tran 2min
D.
For Time:
Row x 500 meters
Wall Balls x 30 reps
Power Clean x 10 reps
Fitness:
A.
12min to work on the skill and form of Rowing
Tran 2min
B.
6min to Work on the skill and form of Wall Balls
Tran 2min
C.
12min to work on the skill and form of Power Cleans
Tran 2min
D.
For Time:
Row x 500 meters
Wall Balls x 30 reps 20/14
Power Clean x 10 reps 135/95
Performance:
Rest