Session I

A. Row 
4x35sec @ very hard
– 221,221,218,214cals

Total = 874cals

Session II

A. E3min x 5rds – Deadlift
3@70kg,105kg,137.5kg
– 3,3,3,3,3 @ 170kg

B. E3min x 5rds-Push Press
2@50kg,65kg,80kg
– 3,3,3,3,3 @ 92.5,kg (was only meant to do 2reps)

C. 5RFT
– Row x 200m
– Push Press x 15 @ 40kg

Time = 7:19