A.  Muscle up – look to complete 10 reps here
3 rounds of 2 on the minute, then 4 singles every 30-45 sec.  Total time 6 min, 30ish seconds.
+
500m row @ 1:58/500
rest 90 sec.
x8 rounds
1:57.2
1:57.6
1:57.7
1:57.7
1:58.0
1:57.9
1:57.7
1:57.4
average pace: 1:57.6, 31 s/m
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