Weightlifting
Five sets of:
Landmine Rows (6-8 Reps)
Rest as needed
External Rotations (10-12 reps each @ 2110)
Rest as needed
Metcon
In teams of two, perform three sets each for time of:
Row 500 Meters
Row 500 Meters
If you don’t have partners for this, rest as long as it took you to row and note your times for all three sets.