20-22 Minute Section: Perform 3x4 with 85% of your 1Rm, then a single AMRAP set with 75% of your 1Rm.
If you did not test your 1Rm on the Total day, perform 3x4 with a heavy load but just below maximal. Then, AMRAP with a weight you can perform around 10 reps with. If you performed this last week, add 5Lbs to your AMRAP set from last week and attempt to match/beat your rep count.
Row 150 Calories (Bike 100 Calories) For Time
Every minute on the minute perform 1 manmaker Level 3- 50/35 Level 2- 35/25 Level 1- A weight that is heavy for the single manmaker, each rep should be challenging even in the first few rounds.