Workout of the Day

A.
Four sets of:
Box Back Squat x 2-4 reps
Single-Arm Dumbbell Row x 8-10 reps each
Hollow Rocks or Hollow Hold – 20 reps

B.
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
10 Overhead Squats
15 Pull-Ups

For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
5 Strict Pull-Ups
10 Dumbbell Thrusters