A little 4K

1000/800m row @ pace +12

Rest 90 sec

1000/800m row @ pace +12

Rest 2 mins

1000/800m row @ pace +12

Rest 2:30 mins

500m @ pace -4

Rest 1 mins

500m @ sprint

A: Bench Press 

2x3 at 60%

2x3 at 80%

2x3 at 70%

1 AMRAP at 85%