90 secs rest between sets
Push yourself to make the first set a true set of 15 and then aim to get as close to 15 as possible with the same weight on subsequent sets.
Having said that, never compromise the safety of your back. If your coaches or lifting partners tell you that your back is starting to round, you need to stop there. Don't ruin the rest of your training week by pushing through with poor form.
100 Double Unders
*have a rolling clock and start the next group on the nearest minute after the previous group is off the rowers
* an alternate option is 3 miles on the air bike and this will still be considered rxd
30 muscle-ups for time
Reduce the reps or scale to kneeling or jumping muscle ups as needed
Log your Results via your WODIFY account