Total 105min

3 rounds, not for time, of:
200m row
5 OHS 15kg
10 ring row

OHS ladder 15, 25, 30, 35 kg

C.
Five sets for times of:
Row 500 Meters
7/5 Muscle-Ups > 10 C2B
7 Overhead Squats (185/135 lbs) 61kg > first set 35kg, rest 30kg
Rest 3 minutes
Results: 7.44, 5.06, 5.07, 5.14 = 40.24
Avg/max HR 162/186

D.
Three sets of:
Single-Arm DB Row x 8-10 reps @ 2111 > 8, 10, 10, 35 lb
Rest as needed
Glute-Ham Raises x 6-8 reps @ 3011 > 6,6,6
Rest as needed
GHD Sit-Ups x 12-15 reps > 15,15,15
Rest as needed

E.
5 min of running