Skill

6 Rounds of 3 minutes on 3 minutes off

[odd]
15 Thrusters 75/55 lb
200M Run
Row for max calories

[even]
15 Thrusters 75/55 lb
200M Run
Max reps kettlebell swings 32/24 kg’

Workout notes

Today’s workout is a six round interval workout with a 1:1 work:rest ratio.  You will have three opportunities to score at each of two stations. Each work period is three minutes long with three minutes rest. That makes for eighteen total minutes working and a thirty-three minute workout time. Start each round with a set of thrusters using a weight light enough that you could complete the fifteen reps in one or two sets.  Set the bar down under control and head out on a 200M run.  When you get back in the gym use your remaining time to complete as many calories or kettlebell swings as possible. You will be on the rower and kettlebell three times each so make each effort count!  Scale the run and or thruster weight so that you have at least sixty seconds to score reps on the rower or kettlebell.