“The Wave!”

Every 3:00 x 6 Rounds

Round 1
200m Row
15 Cleans 95/65lbs or 42,5/30kg

Round 2
200m Row
15 Front Squats 95/65lbs or 42,5/30kg

Round 3
200m Row
10 Cleans 135/95lbs or 60/42,5kg

Round 4
200m Row
10 Front Squats 135/95lbs or 60/42,5kg

Round 5
200m Row
5 Cleans 155/110lbs or 70/50kg

Round 6
200m Row
5 Front Squats 155/110lbs or 70/50kg


“Yin or Yang”

3 Rounds Of

2 min Echo Bike
2 min rest
2 min Row-Erg
2 min rest
2 min Ski-Erg
2 min rest

Athletes may choose for an active recovery day, or may choose to go hard for max calories.