STRENGTH (5/3/1 pgm)
Class Split in two even teams.
Each team rows 7km (your teams row will be the timer for the other teams A.M.R.A.P).
While one person from each team rows every other person completes A.M.R.A.P of:
30 Air Squats
25 Push ups
20 Sit ups
10 Toes to Bar
Team with the most rounds wins.
Switch out the person on the rower as needed.
Time cap: 40 minutes