ROWING

8 x 500m w/ 2min Rest

1st/2nd – As start of 2k (28-32s/m, 1:40)
3rd/4th – As 2nd 500 of 2k (20-21s/m, 1:45)
5th/6th – As 3rd 500 of 2k (22-23s/m, 1:45)

7th/8th – As 4th 500 of 2k (22-25s/m, 1:40)

For Time (4:50)

12-9-6
-Power Clean (50kg)
-Pistol

For Quality
5-4-3-2-1 Barbell Roll Out

1-2-3-4-5 Wall Climb