A: Row 1500m/1250m at Pace +4
Rest 2 mins
Row 1000m/750m at Pace +2
Rest 2 mins
4x500m at Pace -1 with 1 min rest between each set
Row one final 500m at Pace -4 or better
B:
Based off your 6 RM (set as 100%)
1x6 at 85% 1x4 at 95% 3x3 at 105% 1 AMRAP at 110%