Endurance:
8 x 500m Row (2 min break between)
1:59, 1:58, 1:58, 1:57, 1:57, 1:57, 1:57, 1:57

Skill:
10 Rounds Barbell complex (116#)
(1 p/minute)
1 x deadlift
1 x front squat
1 x thruster
1 x backsquat
1 x behind the head thruster


Conditioning:
5 Rounds
5 x backsquat (135#)
10 x hands off push ups

Getting my knee used to squats, just did one round every 1.5 minutes.