30 min EMOM
a. 10 OH Squats @ 45/35# plate
b. 3 Bears @ 95/65#
c. 10 cals on AirDyne

Extra Conditioning
Row
4X500m w/ equal rest between
Rest 5 mins
1X1000m
Score is total time
Each interval should be aimed at achieving the best over all total time. 
This means each interval is as hard as possible but also maintains enough 
energy to put up the best time possible for the workout as a whole