AM:
800m row @ 80%
-Rest 30s
800m row @ 80%
-Rest 60s
700m row @ 80%
-Rest 30s
700m row @ 80%
-Rest 60s
600m row @ 85%
-Rest 30s
600m row @ 85%
-Rest 60s
500m row @ 85%
-Rest 30s
500m row @ 85%
-Rest 60s
400m row @ 87%
-Rest 30s
400m row @ 87%
-Rest 60s
300m row @ 90%
-Rest 30s
300m row @ 90%
-Rest 60s
200m row @ 90%
-Rest 30s
200m row @ 90%
-Rest 60s
100m row @ 90%
-Rest 30s
100m row @ 90%

PM:
A. Back squat
Build to a moderate set of 5 @ 20×1 tempo in 12 minutes

B. 5 min AMRAP @ 85%:
3-6-9-12-15…strict toes-to-bar
3-6-9-12-15…power snatches (165/110)
+
(Rest 5 min)
+
10 min AMRAP @ 85%:
50 double-unders
10 power cleans (95/65)
10 shoulder-to-overhead (95/65)
+
(Rest 5 min)
+
5 min AMRAP @ 85%:
3-6-9-12-15…strict handstand push-ups
3-6-9-12-15…double KB front squats (70/55)

C. 10 min assault bike @ 50%