4 x 3:00 Intervals
21 OHS (75/55)(95/65)
21 Burpee Over Rower
Remainder of time max cal row
Rest 3 Minutes
18 OHS (85/60)(115/75)
18 Burpee Over Rower
Remainder or time max cal row
Rest 3 Minutes
15 OHS (95/65)(135/95)
15 Burpee Over Rower
Remainder of time max cal row
Rest 3 Minutes
12 OHS (105/75)(155/105)
12 Burpee Over Rower
Remainder of time max cal row
Goal for this one is to have about 45 seconds for the row portion. The weights for the OHS should be on the light side to start and then build to a weight you can still do unbroken for all reps. We don’t want to drop the barbell today to break up the OHS reps. You have a near max effort for three minutes and then three minutes to recover. Earn your rest breaks today.