AM:
10 min row @ 75%
-Into
10 min row @ 50%
*EMOTM surge for 5-10s
-Into
10 min row @ 75%

PM:
w/ 20#/14# vest:
6 rounds:
8 strict handstand push-ups
16 chest-to-bar pull-ups
24 air squats
-Into
1200m TrueForm run
+
(Rest as needed)
+
5 rounds:
9 DB snatches (80/55)
9 ring dips