CAP_SIXTY:
A. Row/Burpee
Every 3 minutes ; starting at 12 cal row + 12 burpees
* increase by 2 each cal row and 2 burpees, every 3 minute. Til failure.
0-3 :12 cal row + 12 burpees over
3-6 :14 cal row + 14 burpees over
6-9 :16 cal row + 16 burpees over
etc. .
Minutes: 3-6-9-12-15-18-21-24 Etc
*Ladies start at 10/10
B. Remainder of time for your time slots: amrap @60-70%
Or AMRAP 15
:30-:45 run
5-7 strict hspu
Rest :30
Repeat