Every 5:00 x 5 rounds:
5 Over head squats
400-m Row
-Rest the remainder of the interval.
-Score is the load and time for each round.
-take bb of the floor

Goal & Intensity:
-Combine heavy strength work with fast rowing in one workout.
-Learn to move controlled under load and then immediately switch into high heart-rate work.
-Heavy but manageable load (RPE 7–8) with rowing done at a sharp pace.
-Each round is short but intense, followed by solid recovery time.
-Pick a weight you can overhead squat for 5 reps unbroken — too heavy will break the flow.
Why this workout: a mix of strength and conditioning that challenges both body and mind, while balancing out the week’s training.