Row, Strength & AMRAP

Level 7 Row WOD:
1 minute Easy (RPE 4)
3.5 minutes @ RPE 7 (~best 5k pace)
1 minute Easy
3.5 minutes @ RPE 7
1 minute Easy

Strength Superset
Complete 3-4 Rounds of:
10-15 Db Bicep Curls
5-10 Weighted Strict Pull-ups

15 Minute AMRAP:
10 Wall Ball Shots (20/14)
100 meter Sprint
10 Toes to Bar
10 Ring Dips