Split into 2 groups if necessary

1000 meter row time trial
DB Split Snatch 5×2 ea arm on the minute for 5′

4 sets
Back Squat x10
Diamond Pushups x12
Pullups x10-12

5 Rounds for time
20m Crab Walk Forward
20m Crab Walk Backward
40m Bear Crawl
20 KB Swings (16/24kg)