4x5 (pick a weight and keep it for all 4 sets)
90 seconds recovery btw sets, keep strict with the rest time. Do not exceed 90 seconds
Every 3 minutes for 18 minutes: (score weight and slowest time)
100m row sprint
4 Heavy TNG power cleans
*Transition is key for this workout. Make sure you get out of the rower as quickly as possible and immediately grab the barbell.