A1: Strict Press (3 sets to build to heavy 5; then 2×5 @ 95%)
A2: Single Arm KB Upright Row (5×10 climbing)
Metcon (AMRAP – Reps)
With a partner:
10 rds each of “Rowling”
*For every meter away from 100m, do 3 Burpees after the 10 rds*
“resting” partner holds plank or handstand hold.
Score is total Burpees (the leaderboard will be upside down)
Rowed 99m every round x 10 rds = 30 Burpees for time at the end of the workout.
7 rds only