Metcon
Every 5:00 for 4 rounds
Row 300/270m
12 Thruster 50/35
200m run
Rest the remainder of each interval
Target score : 3:00 / round
Advanced : 2:20 / round
These rounds should feel uncomfortable with the pace , but should have a minimum of 2:00 rest each round !
Finisher
6 rounds
1 smooth set of ring MU or highest level of gymnastics pulling
Rest 2 mins
