4x
1k row (5k pr + 1-3s)
6-10 ring mu ( scale down if needed, goal unbroken or two sets with really short rest btw)
Rest 2 min btw sets.
Rest additional 3 min
4x 2min on 1 min off:
10 wallball 30/20lbs
10 swing 32/24 ( scale to 24/16 if needed)