500m Row
Then
16 Min EMOM
Min 1: 250m Row
Min 2: 16 KB Squats (50lb)

Min 3: 20 Russian KB Swings (50lb)
Min 4: 16 KB Lunges (50lb)
500m row in 2 min
100 cal Bike
500m Row in 2 min

then
20 min EMOM
Min 1: 10 Assist Pullups (35lb)
Min 2: 10 Hanging Ab Leg ups
Min 3: 10 Shoulder dips (body weight)
Min 4: 20 sec Banana 15 sec Banana