5 rounds of:
In 60 seconds, row for max calories.
Pistols (alt. R/L)
For every round, complete a total of 32 reps (or calories) in each round. For example, if you row 25 calories, complete 7 Pistols for that round.

Calories: 22-22-22-22-22
Meters: 1433

Notes: Assisted pistols as my focus is on achieving full depth. Set the damper at 8 with heavy drag (154) for the row. Sat on mid-1300's for the cals/hour each round. Each round was approx. 286 meters.

Midline
Not For Time:
45 GHD Sit-Ups
:45 Second Hollow Hold
30 GHD Sit-Ups
:30 Second Hollow Hold
15 GHD Sit-Ups
:15 Second Hollow Hold
Make every attempt to complete the hollow holds unbroken. This is especially tough on the hip flexors to hold feet up after GHDs. Was able to get :30 & :15 holds unbroken, but split the :45 into 2 sets.