Rowing 1000 Meter Row Rest 2 Minutes 5x 500 Meter Row Rest 1 Minute Then 5 Rounds Not For Time 15/15 Single Leg Donkey Kicks 20 Band Pull...

Back Squat 1 x 10 @ 56% 1 x 8 @ 66% 1 x 8 @ 71% 1 x 8 @ 75% Then Teams of 2 - AMRAP 14 Minutes I Go You Go 50 Meter Farmer's Carry 50...

5-5-5-5-5 Dumbbell Bench Press 5 x 10/10 Dumbbell Bicep Hammer Curls Then 600 Meter Run -then- AMRAP 15 Minutes 10 Burpees 20 V-Ups 24...