6*3 @ 80%
Row 500m for time. Add 5 seconds.
1 minute rest.
Row 3 rounds as far as you can without going over the anticipated split time for longer than 2 seconds (one screen update total).
1 minute rest in between rounds.
Row 2500m for time (with 500m split time, CF Games style).
4 rounds for time:
20 kettlebell swings 24/16
50 double unders