A) Every 3 minutes, for 9 minutes (3 sets):

Deadlift

Build to 60% then…

Set 1 – 6 reps @ 65%

Set 2 – 6 reps @ 70%

Set 3 – 6 reps @ 75%

+

Pick depending on rowing ability:

Every 6 min x 3 sets

– Row 1000/800m (advanced)

– 20 burpees over erg

OR

– Row 750/600m (intermediate)

– 16 burpees over erg

OR

– Row 500/400m (beginner)

– 12 burpees over erg