1600m row @ 75%
200m row @ 90%
-Rest 1 min
1400m row @ 75%
200m row @ 90%
-Rest 1 min
1200m row @ 75%
200m row @ 90%
-Rest 1 min
1000m row @ 75%
200m row @ 90%

PM: Oly, int + BSq, pause + Lower muscle endurance + Grinder
A. Squat snatch
3,2,1,3,2,1; Waveload; Rest 2 min
*Reset each rep.

B. Squat jerk
3,2,1,3,2,1; Waveload; Rest 2 min

C. Front squat + Split jerk
Build to a tough 4x(1+1) for today

D. EMOTM 5:
Front squat + Split jerk @ moderate load
*Basically drop sets from C.

E. 25 toes-to-bar
50 double-unders
15 squat cleans (135/85)
-If done before 4:00, proceed to:
25 toes-to-bar
50 double-unders
13 squat cleans (185/115)
-If done before 8:00, proceed to:
25 toes-to-bar
50 double-unders
11 squat cleans (225/145)
-If done before 12:00, proceed to:
25 toes-to-bar
50 double-unders
9 squat cleans (275/175)
-If done before 16:00, proceed to:
25 toes-to-bar
50 double-unders
7 squat cleans (315/205)