Warm Up – 5 Mins

2 rounds:
10 Banded Good Mornings (3 sec down, 3 sec up)
20 Lateral Box Step Ups (total)
-then-
250m Row

Row Intervals – 6 Mins

30 sec Sprint
60 sec Light Row
40 sec Sprint
60 sec Light Row
50 sec Sprint
60 sec Light Row
60 sec Sprint

Metcon – 14 Mins

14 Min EMOM
Min 1 – 15 Russian KBS
Min 2 – 10 Box Jump Overs