A.

1a. 3x 8-10 Front squats @ 3110 (rest 45)

1b. 3x 8-10 Ring rows @ 2011 (rest 45)

 

2a. 3x 8-10 Bulgarian split squats @ 3110 (rest 45)

2b. 3x 10-12 Neutral grip bench presses w. DB @ 3020 (rest 30)

 

B.

Every 90 sec for 15 min alternate:

Row 250 m

30 DU's / 60 SU's