MAP

3 sets of 3 min work with increasing load/intensity each set:
row 200m
5 C&J - 75#/95#/115#
rest 1 min/2min/6min
+
3 sets of 3 min work with increasing load/intensity each set:
run ~ 200m
5 power snatch - 75#/95#/115#
rest 1min/2min/6min
+
3 sets of 3 min work with increasing intensity each set:
30s Airdyne - 22/24/25 MPH
30s burpees - 8/9/10 burpees
rest 1 min/ 2 min