Warm up(0:00-15:00)
Rowling-5rds
Penalty=burpees
followed by…

:45 sec
Easy Bike 
Active Spidermans

:30 sec
Medium Bike 
Active Samson

:15 sec
Faster Bike 
Push-ups to Down Dog

Mobility(10:00-15:00)
Child's pose-1:00 min

Skill/Teach(15:00-30:00)
Bike
Knees in
Use arms

Row
Fast handle
Sprint start

Full Stroke 
Just Arms 
Arms And Torso 
Quarter Slide 
Half Slide 
Full Slide

Transitions on row
Straps lose

Pull ups
Wrap thumbs

Toes and hips
Remain hollow and lead way up with toes forward.

Prep:
10 Scap Pull-ups 
5 Kip Swings 
1-3 Strict Pull-ups 
3 Pull-ups

Subs
In order of preference for stimulus 
Reduce Repetitions 
Jumping Pull-ups 
Ring Rows

Run through(35:00-40:00)
5 Calorie Bike 
4 Calorie Row 
3 Pull-ups
then Partner goes.

Metcon(35:00-60:00)
Teams of 2
AMRAP 20
15/12 Calorie Schwinn Bike 
12/9 Calorie Row 
9 Pull-ups
Alternate rounds

Opt(12)
1000m row
5x50m sprint
3x6 dip/ring dips super with strict pull ups
3x3 bent over row

Finisher
30 w-raise
30 pvc pass through
60 slow bicycles
1 min samson stretch
1 min chest opener