A1. 5 x 5 Deadlift @ 72%.

B1. 5 x 500m Row @ 85%, w/ 1:00 recoveries. Descend pace each set.

Alternative: 5 x :90 air-bike, w/ 1:00 recoveries, @ 85% effort.

HOLD THE SAME PACE THROUGHOUT EACH ROUND. No sandbagging; push through the pain on rounds 3, 4, 5.

C1. Tabata Star plank hold – alternate sides each round