5 x 8
All sets as heavy as possible with no more than 2 minutes between sets.
The tempo is 2 counts down and 2 counts up or 2-0-2 for short. Wear pulling straps if you have them and do not drop the bar even on the last rep. That doesn’t keep tempo right?
Row, 1000 m
50 Thrusters, 45/45
5 x 8 Straight Leg GHD