Double

Part I: 730am

A. Russian KBS: 1 minute amrap 53# x3, 2 min rest between
Reps: 41, 41, 41
Total: 123

B. Chest-to-bar: 5 sets, 2 min rest between
Reps: 15 (10 unbroken), 15 (11 ub), 8 (ub), 7 (ub), 9 (ub)
Total: 54 ctb

C. GH Raises, 15 x 3


Part II: 1145 am

Row Intervals:

(damper at 8)
10 min warm-up, then
4 sets:
2 minutes hard, 2 minutes easy
meters rowed in 26 minutes: 5214

10 minute walking around break, then
4 sets:
2 minutes hard, 2 minutes easy (damper at 6)
10 minute cool down (damper at 0)
meters rowed in 26 minutes: 5047

Total meters: 10261
Total time rowing: 52'