B WARMUP:
2 rounds of
10 ground to overhead with bumper (45/25lb)
10 push-ups
150m row

WORKOUT WARMUP:
8-min alternating EMOM
1) Evil Wheels, max effort
2) 5-10 Ring Rows

WORKOUT:
For time:
- Row 1,000/850 meters
- 30 bench presses, 1/2 body weight, RX+3/4 body weight, RX++ body weight (should be 3 or more sets)
- Row 1,000/850 meters
- 20 bench presses (should be 2 or more sets)
- Row 1,000/850 meters
- 10 bench presses

COACHES:
- for classes with more than nine athletes, stager start by 3-4 minutes.