100 cal row 6:56 1636m

Deadlift 7-5-5-3-1 @ 35-125-175-225-255

Strict ring pullups 2-2-2

25 Ghd extensions

100 cal row in 7:05 / 1650m

Then 3 rounds of:
3 shoulder press
3 push press
3 push jerk
@ 35-65-85

Back squat 5-5-3-3 @ 85-125-145-165

Then 2 rounds of:
10 half-bosu squats
10 half-bosu pushups

50 abmat situps