A. Press – EMOM for 10 minutes – 2 reps at: 70, 70, 75, 75, 80, 80, 75, 75, 70, 70% (2 sets at each percentage, ramping up to 80% and back down).
B. For individual times:
Row 1000 m, rest 4 minutes (or alternate with a partner)
Row 1000 m, rest 4 minutes
Row 500 m (fast).
C. 4 max effort sets of hollow rocks (scale to hollow hold if needed)
3×10-15 side arches per side.