A.
Warm up:
3 rds:
45s. Row
12 Air squat
12 Sit up
12 Ring row
12 Push up

B.
5 Rounds:
Max Shoulder press (2/3 Bodyweight)
Max Strict Pull-Ups
Rest 3:00 between rounds

C.
Row Conditioning
On the Minute x 12 (3 Rounds)
Minute 1 – 21/16 Calorie Row
Minute 2 – 18/14 Calorie Row
Minute 3 – 15/12 Calorie Row
Minute 4 – Rest