A,
For time:
Row, 2 km
100 Double Unders
10 L/10 R Single Arm Dumbbell Thrusters@22,5/15kg
Row, 1000 m
80 Double Unders
8 L/8 R Turkish Get-ups@16/12kg
Row, 500 m
40 Double Unders
4 Strict Ring Muscle-ups
4 Wall Walks

Flow Workout.

Complete at an RPE of 6/10

Goal: Sub 25 min

B,
For quality:
Pigeon Stretch, L 2 mins/R 2 mins
3x 6 Eccentric Dumbbell Flies, pick load
Roll/Smash Trouble Spot, 5 mins