Row Sprints, 4x250m w/1 minute of rest between rounds 

Press 55% 1x5, 60% 1x5, 65% 1x5, 70% 1x5 

For Time: 60 DUs, 50 Ball Slams, 40 HR Push Ups, 30 Sit Ups, 20 Hang Power Cleans (115/75), 10 Front Squats