10′ dynamic warm up

Rower 5-pull max power 8x @ 45″ rest (monitor watts and try not to drop off set to set)

2x (3x300m run on 2:15 interval)
In remaining time complete amrap of following. Go right into next run. 2-3″ rest after set of 3.
1. Plate thruster (15/10)
2. Hanging knee raises
3. 2 pushup + 1 burpee

2×10 each
Slider saws (sliders under feet, push back from elbows in a plank)
Slider hamstring curls