Warmup
Row 500 M
PVC Shoulder Mobility

3 rounds
3 Kettlebell windmills per side
5 Kettlebell Single arm rows per side
10 Kettlebell swings
30 second plank

Strength
5×4 Weighted Pullup (75%)

Conditioning
5 Rounds, alternate with a partner:
10 Ring Dips
10 Power wheel rollouts