A.  Power Clean (Build to a 4 RM Max touch n go, then descend back down)

For example:

It gets heavy at 4×175, so you hit 4×185, 4×195, and 4×205 is the heaviest you can go with good form so you stop. Then you hit a set at 4×195, 4×185, and 4×175.

B.  Row

2 rounds

1000m

4x250m

:30 rest between reps

2:00 rest between rounds

Rest :30 after the 1000m and after the first three 250m. After the fourth 250m rest 2:00. Then repeat for the 2nd round.