Snatch

E2MOM X 7 sets
3 snatches ( in singles )
@ 75-80%

Back Squat

4 sets
4-5 reps @ 82.5%
rest 2-3min

Aer - Long

500m row
50 DU
25ft HSW
15 burpees
25ft HSW
50 DU
500m row
rest 90 sec
X 5 sets

Row Interval 

250m row
60 sec rest
500m row
60 sec rest
750m row
60 sec rest
1000m row
for time: