Row + 2R + 2R Workout

buy in: 350 m row @90%
+
2R:
20 Front Squats 25/15 kg -> Goblet
10 Press 25/15 kg
400 m run
+
2R:
20 Lunges
8 ring dips-> neg -> 15 box dips
40 DU/ 100 Single-unders

20 min cap