Start with a row

Row 1000m then

3 rounds of 

15 T2B, 

12 1 ARM full snatch (6 per arm RX 65/45/45/30) 

and 9 burpees

Additional Strength Work:

Deads and strict press:

5X4 at 80%, 1 AMRAP hat 70%

GHD back extensions accumulate 85 total reps