Row 1000m
- 3:25

Then,

6 sets of 2 of the following:

1) Bench
225-245-265-275-285-300
- 305 x 1
- 315 x 1 (PR)

2) Muscle ups (without false grip)

3) TGU (44 and 53)

Conditioning:

5 down and back sled sprints with sled + 90lb (switched off with B after each sprint)