Warmup
Row 500M @ 80% RPE + 3 Minute AMRAP of: 15 USA K.B. Swing (20/12kg)/10 HRPU

2 rds + kb swings + 4 hrpu
row time = 2:22?? 2:34?? Don't know

Bench Press
3 Minute WU to 80%
2 EMOM for 12 Minutes @ 80%

Worked @ 55#

Conditioning
3 RFT of:
20 Ring Row
5 D.B. Man Makers (45/25×2)

6:43 @ 15#

*D- NFT- 100 Band Pull Apart + 100 Elbow Extension

OUCH those elbow extensions were painful on the tris