Warm up with 5 rounds of
- 5 x Sots Press with Empty Bar
- 5 x Goblet Squat @ 24kg
- Rest 1 minute
Then 3 rounds of
- 5 x Weighted Pullups @ 10kg
- 3-5 x Pistol Squat per leg
Then for time
- Row 1000m
- Rest 3 minutes
- Row 500m
- Rest 2 minutes
- Row 250m
Results: 1000m 3:56, 500m 1:56, 250m 0:57, total 12:49.