On the rower. 10 minutes on the timer.

0-2 20-23 strokes per minute

2-3 26 stokes per min

4-5 30 S/m

5-6 26 s/m

6-7 balls to the wall

7-8 23 s/m

8-9 same balls. Same wall.

9-10 26 s/m

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For time:

3 rounds

20/side kb hang snatch 35/little red

20 burpees

20/s one arm Russian kb swing 35/LR