A1.Dumbbell Front Squats, Narrow Stance: 6 x 4-6
A2. Half Kneeling press: 6 x 5-7

3 rounds
Row 90 sec 80-85%
rest 90

Rest 2 mins

2 rounds
Row 10 seconds HARD
rest 90

Rest 2 mins

Row 20 seconds HARD

Rest 2 mins

4 rounds for meters
Row 30 seconds MAX Effort
Rest 30 seconds