SWOD
Split Jerks (Add 5 pounds to your previous 1-rep max before taking percentages)
5@65%
5@75%
5+@85%

WOD
AMRAP 15:
40 Double Unders
20 Dumbbell Hang Clean & Jerks (50/35)
40 Double Unders
20/15 Calorie Row

10:30 Bootcamp
In groups of 3, station 1 and 2 rotate when station 2 has completed rowing 200m and they switch back and forth while rowing increases for 12 minutes.
Stay at station 3 for 12 minutes.
After 12 minutes, station 1 rotates to stations 2, 2 to 3 and 3 to 1.
Station 1: Weights- reps are 10,8,6,4,2 Go through each movement, start where you left off after you row DB thrusters Burpees Jumping lunges Sprinter sit-ups
Station 2: Row 200m 500m 800m
Station 3: Bike intervals 1 min at base pace 1 min. at push pace 30 sec at all-out pace
Repeat for 12 minute station