11/16

AM:
Row 1k @ Z2  3:29.9
+
Row 500m @ 1:37
walk rest 3 minuets
x 4 sets 1:36.9, 1:36.5, 1:37.2, 1:37.6
+
Row 1k Cooldown/easy 3:44.8

PM:
A1. 3-5 Back Squat @ 375 x 3 sets rest 1:30 5 @ 370, 5 @ 375, 3 @ 375
A2. 10 Ring Rows x 3 sets rest 3 minutes Unbroken
+
4 Rounds for time:
50 Double Unders
15 Burpees
200m Row
9:03

Pm2:
5 sets:
30 Lateral hops over bar
20 Hand Release Push Ups
10 Deadlift 275
Rest 3 minutes
67, 65, 63, 61, 62 seconds