Update

Completed as of 8/17

Every :45 - 3 strict HSPU @ 2" deficit until 30 reps are completed, must be 3 UB reps, if you fail rest then continue

Row 500m @ 3-5 seconds per 500m slower than 2k sustainable test
rest 30 seconds
x4
rest 4min
x3 TOTAL SETS
*Kick hard on last 600/500m of each set (2-3 sec faster than avg pace)

1:57/500m pace for the first three 500m on each set, then 1:52/500m on the last 500m

B. Front Squat; 6 reps x 5 sets @ 67.5% 1RM; rest 2-3min bw sets

205lbs for each set

4 Sets, each for quality:
500m Row
50' FRWL @ 95lbs (25ft lengths)
15 BFB
rest 3min bw sets

Set 1) 4:30 - 1:58/500m pace on the row

Set 2) 4:20 - 1:57/500m pace on the row

Set 3) 4:15 - 1:56/500m pace on the row

Set 4) 4:00 - 1:55/500m pace on the row

Tried to push the pace on the row and burpees each set