Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

1500 m class row, Tabata style. Rotate to rower on your left.

Workout:

20min AMRAP with a partner

100 Double Unders

50 Wall Balls (20/14)

40 Cal Row 

30 Alt DB Snatch (50/35)

20 T2B 

Partition Reps as necessary