5rds 7 power snatch 135/95 10 bar facing burpees rest 3 min Cap 10:00 Target 7:30
One of three workouts. Choose a weight you could do unbroken for 15 reps if needed. If you struggle with burpees then go even lighter.
3rds 200 meter run 15 pull-ups 15 over box jumps 24/20 rest 3 min Cap 10:00 Target 6:00
Pull-ups should be no more than 2 quick breaks. Box jumps are where the most time can be made so attemt to calm your breathing on the run. 10 seconds faster on the run cost you much more than 10 seconds faster on box. Scale up to ctb bar if you have more than 25 unbroken pull-ups. Up to bar 8 bar MU if you have more than 25 unbroken ctb.
27-21-15-9 Row cals STO 95/65 Cap 10:00 Target 6:00
STO weight should be something you could do 30 unbroken reps. Think less than 50% max. If the rower is not your friend then go lighter. Scaling the weight up is not an option here. If you feel the weight is too light then scale up the intensity.
Apocalypse Run 6-8x 400m moderate rest :30 200 hard rest:45 200 harder rest 2 min