10 min bike

+

4 rounds

5 1/2 kneeling row to ext rotations

:30 side plank

20 single arm db rows

10 banded rows

+15 min ab at warmup pace

For time

3,000 m row –    10:35.2

rest

7 min amrap

-100 wb

-100 heavy rope du

-max bmu in remaining time

12 bmu. broke up wb 50-30-20.   du were 40-45-15