A
Row 500m moderate

2 rds
Crab walk 50'
Backwards Crab walk 50'

Row 250m hard

Then
6 controlled wall walks
12 russian swings
12 clapping pushups
6 controlled ring rows

3 controlled wall walks
6 russian swings
6 clapping pushups
3 controlled ring rows
(15 min)

B
Bench Press
Work to heavy
(20 min)

C
Row 1k
100 russian swings (2/1.5)
*12 min timecap

D
3 Rounds
10 bicep curls
10 OH DB tricep extensions
(5 min)