Bench Press – 6×8
– 55-65% 1 RM
10 box step over with weight plate 


1000m Row, Then: If rowers are busy then do the run and vice versa 

5 Rounds
6 Single DB thruster (55/35)(25/20)(15/12)
8 Split stance Romanian Deadlifts MW
 S ARM Pull Ups on rig 4ps  or rings 10ps

Then, 800m Run