For Time:
1600 m Row
100 Wall Balls
50 Burpees
40 Pull-ups

2 x 200 m from WarmUp:
2 rounds of:
200 m Row
10 V-ups
10 s Pull-up Bar Hang
Rest 10 s
10 s Pull-up Bar Hang
…

3 x 500 m Row from WOD:
3 rounds, each for time:
500 m Row
250 m Run
rest 3 mins between RDs

Every 4 mins for 12 mins:
45 sec at 100 % / 3:15 min at 50 % ///
2765 m

Every 3 mins for 18 mins:
30 sec at 100 % then 2:30 at 50 % ///
4040 m

AMRAP 9
BuyIn 500 m Row
then in the remaining time, AMRAP of:
50 Wall Balls
10 Pull-ups

EMOM 8 ///
row 00:15 at 100% + row 00:45 at 40% (1849 m)

at 40%

Rowing Meter from WOD:
For Time (timecapped at 98 Wall Balls)
1000 m Row
50 Thrusters
11 Pull-ups
150 Wall Balls

meter from WOD:
5 rounds FT
500 Row
15 Deadlifts

rowing meter from chipper

Warm-Up