Strength
Every 2:00, 3 Rounds
1) 12/12 Single Dumbbell Row + :15-:30 Ring Row Hold
2) 15/15 Banded Clamshells
3) 10-15 Row Erg Pike-Ups (FX: Tuck-Ups)

Conditioning
EMOM 15
1) 250/200m Row (FX: 200/150m) (RX+: 300/250m)
2) Rest
3) Rest
*Score is slowest round