3 x 500m row
30 seconds easy row between intervals

5 Rounds of 30 seconds work/30 seconds rest:

Lateral cable pulls
Push ups
face pulls

10/10/8/8/8 reps of:

Barbell military press

Do 15 KB high pulls between each set

3 Rounds of:

7 DB snatches - each side
10 KB deadlift to clean
10 Landmine shoveling - each side