A: Deadlifts 7X2, increasing
B: 3X3 Minute Row (500m pace + 15-20 seconds)

Rest 3 minutes between rows. Aim to decrease each 3 minute interval pace by 1-4 seconds. Use 500m PR pace of 1:49.6.

Tabata Mashup (6 rounds of each, alternating)
Hollow Hold + Handstand Hold
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A: 225-245-255-275-285-295-305lb.
B: 753m (1:59.4/500m pace) -- 746m (2:00.6/500m pace) -- 756m (1:58.9/500m pace)