Performance is in red, Competition is in blue, Links are in green
A) 25 minutes of Rowing
Every 400 meters, get off the rower and perform 1-3 Bar Muscle Ups and 35 Double Unders. Transition quickly.
Sub transitions or strict pullups as needed .
B) 3 Rounds Tough
Power cleans 135/95
rest 3 minutes
The weight on the cleans should be something that you can complete each set with no more than one break.