A: 500m Row (Time)Max Effort 500m Row
B: Metcon (Weight)Back rack lunge 40% of 1rm back squat.
4 steps out, 4 squats, turn around, 4
steps back, 4 squats.
Rest 2-3 minutes
Use collars or the weights will fall off.
C: Metcon (Weight)3×5 -60% of 1rm
1.5 Bench Press
Down, up half way, down, all the way up = 1 rep.