Warm-Up

2-3 Sets, For Quality
1:00 Row (:30 ez/:20 mod/:10 hard)
6/6 Dumbbell Windmills
4/4 Single Arm Dumbbell Push-Up Renegade Row
2/2 Single Arm Devils Press
10 banded glutes steps each way, front back left and righ

Strength
Bench Press
Every 3:00 x 4 Sets
3 Reps @ 80%
Rest 30 seconds 
5 Reps @ 70%

% based on 1RM Bench Press. You will perform 3 reps at a heavy load of 80% and then drop weight down to 70% and perform a set of 5 reps. Work with a partner where you perform at 0:00 and another at 1:30 on the clock

Workout- you are trying to accumulate 40 reps of double db devil press- the first 3 intervals will only be 2 minutes long with a 1 minute break, then if you are not done the next 3 intervals will be 3 minutes to try and give you a chance to finish the 40 reps. you will be capped out after the 2nd 3 minute interval.

2min,2min,2min, 3,3 min Intervals

20/16 Calorie Row
-Max Devils Press
– Rest 1:00 b/t sets –
Continue until 40 Reps
Dumbbells: 2×50/35lbs (22.5/15kg)

Scaling
Level 2, 18/15 cal row with lighter db,
Level 1 15,12 cal row with lighter db

Goal: 10:00-12:00

Score: Running Time

RPE: 9/10

Primary Objective: Threshold Row Efforts

Secondary Objective: Dig In on Devils Press

Today we wrap up the week with a pulling endurance, high fitness demand couplet. This workout should feel very cyclical – steady, strong pulls on the rower and then maintaining an uncomfortable but smooth cadence on the devils press. The goal here is to push to complete this in the last 3 minute interval by trying to complete 8-10 reps each set within each working interval.