Conditioning:

Row 500m

Row 300m

Row 500m

Row 300m

Rest 1 minute between the rounds

WOD: AMRAP 13 Min.

7 Deadlift (70/50)

13 Pull-up

CORE:3 Rounds

30 seconds hollow hold

15 seconds rest

30 seconds max rep. V-up

15 seconds rest

30 seconds arch hold

15 seconds rest