Warm up-

400m Row

3 Rounds –
5 Ring rows
5 Push ups
5 Squats
5 situps

Strength-

7 min EMOM-

2 Pull up -ve’s (6 Secs descend)

then,
Bent over rows 5 x 5

Conditioning-

For time-
1k Row
30 Situps
30 Handrelease push ups
30 Jumping Pull ups
30 SlamBalls