Warmup
Split jerks
Set 1 – 2 reps @ 84-86%
Set 2 – 2 reps @ 84-86%
Set 3 – 1 rep @ 88+%
Set 4 – 1 rep @ 88+%
Bench Presses
*Work to a heavy 8 reps in 3 working sets, not to failure, keep it below 9/10 RPE
WOD
As Many Rounds and Reps as possible in 10 minutes:
Row 12/10 calories
Rest for 15 seconds
10 Shuttle Runs
Rest for 15 seconds
10 Box Jump Overs 24/20 inches
Rest for 15 seconds
Target: Pick a row pace that is faster than you would normally row in a metcon. Focus on getting to the row pace within 5 seconds on each transition. The programmed rest is to allow you to be able to row and run faster throughout.
Feel: This will be high power outputs, The first half may not feel like a 'metcon' but rest intervals will start to feel 'shorter' as you get deeper into the workout.