2 x 200 m from WarmUp:
2 rounds of:
200 m Row
10 V-ups
10 s Pull-up Bar Hang
Rest 10 s
10 s Pull-up Bar Hang
…

3 x 500 m Row from WOD:
3 rounds, each for time:
500 m Row
250 m Run
rest 3 mins between RDs

Every 4 mins for 12 mins:
45 sec at 100 % / 3:15 min at 50 % ///
2765 m

Every 3 mins for 18 mins:
30 sec at 100 % then 2:30 at 50 % ///
4040 m

AMRAP 9
BuyIn 500 m Row
then in the remaining time, AMRAP of:
50 Wall Balls
10 Pull-ups

EMOM 8 ///
row 00:15 at 100% + row 00:45 at 40% (1849 m)

at 40%

Rowing Meter from WOD:
For Time (timecapped at 98 Wall Balls)
1000 m Row
50 Thrusters
11 Pull-ups
150 Wall Balls

meter from WOD:
5 rounds FT
500 Row
15 Deadlifts

rowing meter from chipper

Warm-Up

10 x 500 m from workout:
10 RD for time of
500 m Row
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2 Burpees

4 x 250 m

from WOD for time:
750 m Row
25 Burpee Box Step Overs

4 x 500 Rowing meter from WOD:
(result 4 RDs + 25 KBS)
AMRAP 45
25 Russian KBS
0.7 mi Assault Bike
50 Double Unders

Rowing meter from WOD:
FT:
160 Wall Balls
Assault Bike
950 m Row

500 + 500 + 300 m from WOD
3 rounds, each round for time, of:
0.8 miAssault Bike
500 m Row
Rest 2 mins BTW RDs.

3x 500 m + 20 from AMRAP 15:
(result 3 RDs + 20 m)
500 m Row
12 Db Snatch
12 Toes-to-bars