500m Row
.2 mile run (5 min mile pace)
then
20min EMOM
Min 1: 250m Row

Min 2: 20 Situps
Min 3: .16 mile Run (5 min mile pace)
Min 4: 20 Pushups
cool down 400m row within 2 min

then
500m Row within 2 min
100 cal Bike sub 8 min
then
16 min EMOM
Min 1: 10 curls (60lb Barbell)
Min 2: 15 benchpress (60lb barbell)
Min 3: 10 Shoulder press (60lb BB)
Min 4: 25 Situps