45 minute time cap
Both partners do:
- 75m rowing
- 100m rowing
- 125m rowing
- 150m rowing
- 175m rowing
- 200m rowing
- 225m rowing
- 250m rowing
- 275m rowing
- 300m rowing

Between each 'rowing Frame'  do the following:
- 5 bench press MRx: 105/65; Rx: 125/75; Rx+: 155/85
- 5 db curls MRx: 25/10; Rx: 40/15; Rx+: 50/20
- 5 2H OH tri ext MRx: 35/20; Rx: 45/30; Rx+: 55/40
- 5 weighted abmat situps Rx: 45/25; Rx+: 55/35

Add 1 rep to each of the above movements for every meter off of the target distance. Partners add their 'mistakes' together to determine reps.