Performance

A.
Four sets of:
Front Squats x 6-8 reps @ 30X1  135, 155, 175(6), 185(4)
Rest 2 minutes
Ring Rows x 8-10 reps @ 2111  8, 8, 7, 6
(get as horizontal as possible)
Rest 2 minutes

B.
For time:  10:28
Row 500 Meters
50 Wall Ball Shots
50 Hand-Release Push-Ups
Row 500 Meters