*If you are testing this week you will row a 5K today for time. You can do part A before or after your 5K row. If you are not testing your workout is below.
A. 12 Minute EMOM
odd: 3 Strict Press
even: 3 Penally Row
B. 21-15-9
Push Press @ 135/95
T2B
400M Run after each round