Essentials:
A.
3 Sets Not For Time:
Sit to Stand Rope Pulls x 2-3
Hand Stand Holds or Side Plank Holds x 30sec total
Single Unders x 40-60 reps

Rest 2min

B.
For Rowing Cal:
4 Sets
Row 5min
Run 5min
*This is a continuously running Clock of 40min.

Fitness:
A.
3 Sets Not For Time:
Rope Climbs x 2-3 reps or Muscle Up Transition Work
Handstand Push Ups or Wall Walks x 2-10 reps
Double Unders x 20-30 reps

Rest 2min

B.
For Rowing Cal:
4 Sets
Row 5min
Run 5min
*This is a continuously running Clock of 40min.

Performance:
A.
3 Sets Not For Time:
Strict MU x 2-3 reps
Handstand Walk x 50-70ft
Triple Unders x 10 reps

Rest 2min

B.
For Rowing Cal:
Row 10min
Run 10min
Airdyne 10min
Row 10min
*This is a continuously running Clock of 40min.