Today’s focus is intensity. Unless you are registered for the WZA qualifier you are limited to this work. If your training volume has been low then this will be a good way to force yourself right into that redline and be a huge mental test. If your training has been solid, or even phenomenal, then this will force you out of a comfort zone, push your limits, and see whether or not you know how to take that volume and focus it when needed.
warm up: 6 min chill bike(10/7 cal per min)+2 min :15sprint/45 chill
150 wallballs 20/14 to 10’
every stop or drop is a 500 m row penalty that is accumulated as one distance to be rowed as part C.
4 min max bar muscle ups
4 min max calorie assault bike
C. Penalty Row from A.