Warm up:
3 times not for time
rower sprint start & “power 10”
10 strict press (empty bar)
8 push press (slightly heavier)
6 push jerks (slightly heavier than push press)
* do not exceed weight for WOD
WOD:
Every 8 mins for 24 mins
1000m row
20 Burpees over the rower
20 push press (115/75)
*note the amount of time it took to finish each set, record the slowest
* try to leave atleast 1:30-1:00 for recovery between efforts
Option 2:
Tomorrow starst the Open!! Rest day or if you must, active recovery day. Bike or row for no longer than 30 mins at a very easy pace (should be able to hold a conversation). Followed by 30mins mobility.