A. Do 5 sets of the following complex at 75-85%: 2 hang cleans + 1 clean.
B. For time:
Row 500 m
Then 4 rounds of:
10 burpee pull-ups (jump to bar at least 6″ above your highest two-handed reach)*
20 Russian KB swings (medium heavy)
Then:
Row 500 m.
*If you can’t do pull-ups, do 10 burpees, followed by 10 jumping pull-ups (use a box).