Lifting: Ring Dip (Weighted) and Hollow Rocks
Ring Dip (Weighted) 6-6-6-6-6, using heaviest weight per set
Hollow Rock 15-15-15-15-15, using heaviest weight per set
Row: 4 x 500m Repeats
Each for time:
Row: 4x 500m
Rest as needed between efforts.
* Share a rower with a partner and take 3 min. rest between max efforts
Photo by @robcwilson